Warm Up
3 sets
100m run building effort
10 reactive box step ups/leg
10 DB sumo jump squats10 DB alt. snatch - 5/side



Strength

3 sets
barbell hip thrusts x 8-10 reps @ 20X2

snatch grip bent over rows x 8

weighted step ups x 5 each side


WOD (15:00)

"Bar Keeper"
AMRAP 3:00
9/6 cals bike or 15/10 cals row
9 power snatch 95/65 75/55 45/35

rest 3:00

AMRAP 3:00
9/6 cals bike or 15/10 cals row
7 power snatch 115/85 95/65 75/55

rest 3:00

AMRAP 3:00
9/6 cals bike or 15/10 cals row
5 power snatch 135/95 115/75 95/65