Hot Start
400m row
12 box step ups
12 sit ups
200m row
2 rounds
6 muscle snatch
6 behind the neck push press


Mobility
Squat Y's x 8 each side with 2.5 or 5# plates
90/90 overhead raise with band x 15
reach, roll and lift x 4 each side

empty barbell warm up- 3 reps of each movement
high hang snatch extension
high hang snatch high pull
high hang power snatch
high hang squat snatch
snatch grip sotts press

Strength- snatch
6 sets- build load
1 muscle snatch
1 low hang muscle snatch
1 hang power snatch below the knee




WOD
"Clean Rolls"
3:00 AMRAP
9 power cleans 95/65
7 hand release T-push ups
5 candlestick roll ups

2:00 Rest

3:00 AMRAP
7 power cleans 115/75
5 HSPU
3 strict pull ups or bar muscle ups