Warm Up
Run 400m

2 rounds
10 skaters each side- keep upright, don't touch the ground with hand. Push through the glutes and hamstrings
10 two-legged pistols
10 box step downs- touch the toe to the floor and drive up
5 sumo inchworms

then...
2 DB windmills+1 DB single arm ohs + 2 DB single arm press in squat.
Perform five reps of that complex in each set, for two total sets.


Mobility https://www.instagram.com/p/CRO-oGWMIex/
bench stretch x 30 seconds
lat eccentrics on bench x 10 reps
goblet squat + press x 10 reps
banded ankle distraction x 30 seconds each side


Primer
snatch press in the receiving position x 5 reps x 3 sets

snatch push press + 2 OHS x 5sets- build

WOD
"Karabel"
10 rounds
15 wall balls 20/14
3 snatch- power or squat 135/95 95/65 45/35