Warm Up
2 rounds
200m run
10 Jefferson curls
5 yoga push ups
20 banded lat pull downs



Strength
3 sets
DB single leg step ups x 10 reps
inverted rows x max reps 20 seconds
1:00 deep squat hold



snatch primer
A. snatch press in receiving position 3 sets of 5 reps
B. muscle snatch 3 sets of 3 reps building load



5:00 EMOM
1 hang power snatch
1 squat snatch



WOD
"Follow You Down"
15:00 EMOM
min 1- box jump overs x 10 24/20"
min 2- TTB x 8 reps or hanging knee raises
min 3- squat snatch x 3 build load starting at 60%