-Warm Up-
2 rounds
5 Cuban presses each side
10 median nerve flosses each side
5 dumbell push press each side
10 sciatic nerve flosses
5 lateral step ups each side
10 single leg RDLs with empty barbell
-Strength-
Part 1
Every :90 for 9 minutes (7 sets) – 3 position snatch
Then Part 2
Take 80% of 3 position snatch from part 1 and perform 1 set of max hang snatches from the pockets/power position
-WoD-
For Time: 12 minute cap
3 rounds
12 C2B pull ups
12 DB snatches
Then
3 rounds
12 bar muscle ups
12 DB snatches