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Warm-up 400 M Run, 500 M Row or 1000 M Bike
Group Stretch
Barbell Warm Up Weightlifting Power Snatch + Hang Power Snatch + OHS (6 x 1, building) Metcon Metcon (Time) 4 RFT
400 M Run
15 Pull Up [C2B]
10 Hang Power Snatch (95/65)[115/75] Recovery 3 Min Cool Down Bike
1 Min/Side Banded Shoulder Distraction
1 Min/Thread the Needle
1 Min/Side Pigeon Pose
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