Warm Up
10 minute flow
50 feet waiter carry each arm
50 feet suitcase carry each arm
3 Turkish get ups each arm
5 single arm OH squats each arm



Working on great squat form
3 x 10 reps plate squats- we are looking for
1. chest up
2. below parallel
3. flat feet
4. full hip extension at the top

3 x 8 calf eccentrics- on top of a plate, 2 feet up, 1 foot lowering so heel touches the floor


Strength
snatch
5 sets of 1 high hang snatch @50-55%
5 sets of 1 hang snatch @ 60-65%
5 sets of 1 snatch @65-75%

WOD
"Something Like That"
For Time
40 alternating DB snatch 50/35
30 box jump overs 24/20"
20 burpee pull ups