Primer: EMOM x 6
1 Muscle Snatch + 1 SGPP + 1 OHS + 1 Pausing Snatch Balance + 1 Hang Squat Snatch
Strength: 10 Rep max Front Squat from the ground
WOD: Over and Out
20 Power Snatches @ 115/85
20 Devil Presses @ 50/35or Burpee Chest to Bar Pull Ups
20 Overhead Squats @ 115/85
20 Devil Presses @ 50/35 or Burpee Chest to Bar Pull Ups
20 Squat Snatches @ 115/85
Dumbbell Version:
20 Double DB Snatches
20 Burpee Tuck Jumps
30 Single DB Overhead Lunges
20 Burpee Tuck Jumps
30 Single DB Squat Snatches
Bulletproof Shoulders:
30 Russian KB Swings
20 Cal Row
30 Single DB Overhead Lunges
20 Cal Row
30 Double DB Squats
Time Cap 13 Minutes