Warmup:
500 Row or 400 m Run
Mobility:
C/S, Dynamic stretch
B Warmup:
2 rounds of:
10 wall balls
10 alternating DB Snatch
10 push ups
Skill/ strength
10 min EMOM
Min 1-5, 1 hip snatch +1 hang snatch.
Min 6-10 1 hang snatch + 1 from ground
Workout:
4 rounds for time.
7 Power Snatch 75/55, RX+ 95/65, RX++115/75, RX+++135/95
14 Wall Balls 20/14
21/18 Cal, row or bike or ski erg
1 min rest