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Warm-up 400 M Run or 500 M Row
1 Round
10/Side Thread the Needle
10/Side Scorpion
5/Side Iron Cross Stretch
10 Cat Cow Stretch
10 Cossack Squat
10 Air Squat
2 Round
10 Pass Thru
10 Good Morning
10 OHS
2 Round
5 Snatch Deadlift
5 Hi Hang Power Snatch
5 OHS
5 Hi Hang Squat Snatch Weightlifting Snatch (8 x 1 build, even minutes) Toes-To-Bar (8 Sets of Max Rep in :15, odd minutes) Metcon Metcon (Time) 3 RFT
2000 M Bike
40 DB Hang Snatch (50/35)[70/45] BrewCity Home WOD Snatch Practice (PVC or Broomstick)
10 Sets
Squat Snatch + Hang Squat Snatch Metcon (Time) 3 RFT
1 Mile Bike or 600 M Run
40 DB Hang Snatch
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