-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