WOD

Mobility
Foam Roll: T-Spine, Lats, Hip/Quads
PVC Pipe Warm-up

Primer
2 Sets – 5 reps of the following movements:
Hang Muscle Snatch
BTN Push Press
OHS
Snatch Balance

Strength
Snatch Complex (Snatch + OHS + Hang Power Snatch + OHS): 15 Minutes to build up and/or work on technique

Conditioning
AMRAP in 14 Minutes:
100m DBall Bearhug Carry (80/50)
6 Strict Pull-ups | 1 Rope Climbs
50′ Single Arm DB OH Walking Lunge (50/35) | 16 Alt Pistol Squats
6 Strict Pull-ups | 1 Rope Climbs

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