Warm Up
2:00 cardio
3 sets
5 inchworm + deep squat thoracic rotations
5 each side squat Ys
5 each side reverse lunges
* 1 Barbell Complex

*complex
3 hang muscle snatch
3 hang power snatch
3 power snatch



Strength
A. 4 sets of snatch press in receiving position x 3 reps- light load for position work

B. 4 sets of high hang squat snatch x 3 reps @ 50-60%

C. 4 sets of hang squat snatch x 2 reps @ 70-75%



AT Home Strength
Every 3:00 x 5 sets

10 DB goblet squat + overhead reach- light load- https://youtu.be/8-oAe9aOl-U
8 Hang DB Snatch @ 53/35lbs R
8 Hang DB Snatch @ 53/35lbs L



WOD
"All my favorites"
For Time
200/175m row
5 thrusters 115/85
400/350m row
10 thrusters
600/500m row
15 thrusters
800/650m row
20 thrusters