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Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– db ext. Rt.
– snatch grip push press
– scap retraction
– double unders

FITNESS-
A. Power snatch + OHS practice
B. DB bent over row x 8/side, 3 sets
+
3 rounds for time
400m run
25 wall balls

PERFORMANCE-
A.  Snatch; ground + pause @ knee (1+2) x 4 sets *control the pull off the ground.. if you can’t OHS then do a PS here
B.  DB bent over row x 5/side x 3 sets, rest 60 sec. bt. arms
+
5 rounds for time
400m run
15 thrusters, 95/65