-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