Warmup: ROM drills, Junkyard dog, Burgener Warmup, Max strict pullups or (15 Supine Ring Rows), 25 Hand release push-ups, 25 sit
Strength: Snatch
Warmup: 5/5/3 @ 40/50/60% 1 RM
Work: 5/3/1+ @ 75/85/95% 1 RM
WOD: 20 min AMRAP:
20 Wall Balls (20/14#)
8 Snatch Deadlift (90% of Snatch)
200m run. (sprint 100m, then moderate pace for last 100m)
Cooldown: 2 min plank hold. Roll out calves and IT bands
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