Primer: 8 Minutes for Quality
10 Alternating cossack Squats
3 Muscle Snatches + 3 Power Snatches + 3 Overhead Squats + 3 Snatch Grip Push Presses
3 Scap Pull Ups + 3 Strict Pull Ups + 3 Kipping Pull Ups
60s Bottom Squat Hold
60s Pigeon Stretch
60s Frog Stretch
WOD: No Air
50 Pull Ups
21 Power Snatches @135/95
35 Chest to Bar
15 Power Snatches @ 135/95
20 Bar Muscle Ups
9 Power Snatches @ 135/95
Time Cap: 20 Minutes
No Pull Ups
50 KB Swings @ 53/35
21 Power Snatches @ 95/65
35 KB Swings @ 53/35
15 Power Snatches
20 KB Swings @ 53/35
9 Power Snatches
Bulletproof Shoulders:
50 Russian KB Swings @ 70/53
50 Cal Row
35 Russian KB Swings @ 70/53
35 Cal Row
20 Russian KB Swings @ 70/35
20 Cal Row