Warm Up
2 sets
banded squares- walk around 4 times with mini-band around the ankles
single leg RDLs x 8/side at 31X1
deep squat hold x 30 seconds




Mobility
quick set - 2 sets with 2.5-5# plates or DBs
1. fly + overhead extension x 10 reps
2. bent over extensions x 10 reps with thumbs up
3. bent over extensions x 10 reps with palms down
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Strength- snatch day 6 of 8
A. snatch balance + overhead squat
2 reps of each movement for 5 sets
start at 50% and build to your heavy set of 2

B. hang snatch at the knee + snatch
5 sets of (1 + 2) start at 60% and build to a heavy complex

C. snatch lift off + snatch pull
8 sets of (1 + 2) start at 70% and build to 100%

WOD
"No Air"
4 Rounds for Time
10 HSPU or box pike HSPU
15 front squats 115/75 95/65