4.20

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

then

A  Snatch work – build 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″

into

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




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