-Warm Up-
2 rounds
5 Cuban presses
10 groiners
5 kb high pulls
10 lateral step ups (5 each side)
5 single arm kb thrusters each side
Then with empty barbell
1 round
3 high hang muscle snatches
3 power snatches from the knees
3 squat snatches mid shin
-Strength-
Every 90 seconds for 10 sets
1 Squat Snatch
(All at 80%)
-WOD-
For Time : 20 minute cap
150 doubles
75ft DB front rack lunge
50 DB thrusters
75ft DB front Rack lunge
150 doubles
