-Warm Up-

Burgener Warm Up

1 with PVC

1 with barbell

-Strength-

Snatch balance + 2 Over head Squats

1-1-1-1-1-1-1 

80-110% of 1 RM snatch

-WoD-  – Lurong high five retest

AmRaP 5

10 power snatches

10 box jumps

Rest 2

10 OHS

10 box jumps