side lying db ext. rot.
*Plate windmill
*good mornings
*goblet squats
7 minutes of movement prep


A  Snatch work Рbuild to a tough single in 12 minutes

**for those who are not comfortable with Snatching:
1a Wide Grip RDL x 8×3
1b Neutral grip kb row x 8/side x 3
1c db ext. rot. x 10/side x 3

5 rounds for time:
10 BB front rack walking lunge steps @ 50% of FS max
10 burpee box jumps, 24/20″


6 minute max distance farmers walk @ heavy weight
**every time you drop the weight do 10 v-ups or tuck ups

Cool down
bench OH stretch x 30 sec. x2
wall stretch x 30 sec. x2
pigeon pose x 30 sec. x2