WARM-UP

2 Min Row/Bike
Moving Mobility

3 RNFT
KB Flow Drills
3 Sumo Deadlift
6 Alt Cossack Squat
12 Alt KB Goblet Press

PART 1

4 Rounds
10 R/L DB Push Press 50/35
20 Alt Crossbody DB Lateral Lunges 50/35
10 DB Back Flys 20/10
:30 Med Ball Scissor Kicks

4 Rounds
10 DB Hammer Curls 35/20
20 Band Pull-Aparts
20 Banded Tri Extensions
10 Alt Single DB Weighted Sit-Up 35/20

or

OLYPMIC WOD

Part I: 10 min
Snatch Warmup

Part II: 10 min
1 hang power snatch + 1 Low hang (below knee) full snatch.

Part III: 15 min
1 pause snatch (2 second pause just below knee)+1 Full snatch

Part IV: remaining time
Full snatch
3@60%, 3@70%, 2@80%, 3×1@90%