-Warm Up-
Row 100m (straight legs)
10 walking lunges with a twist
10 Kossack squats
Side shuffle
Karaoke
10 pike/tuck jumps
Then for quality 3 rounds
3 hang muscle snatch (barbell)
3 over head squats
3 tall snatches
-Strength-
Snatch Pull + power snatch + OHS
1-1-1-1-1-1-1
-WOD-
AmRaP 18
Alt rounds with partner
250m row
10 power snatches
5 burpees
