MOBILITY & WARM UP
On a 8:00 Clock
8 Elbow-to-Instep Stretch
10 Scap Push-ups
8 Kip Swings
10 Overhead Walking Lunges (pvc)
5 Toes-to-Rings

MOBILITY & SKILLS
Snatch – (Muscle, Power, Squat)

5 Reps Muscle Snatch
5 Reps Power Snatch
5 Reps Overhead Squat

Then:

EMOM 8′ (For Quality)
2 Muscle Snatch + 3 Power Snatch + 1 Overhead
Squat

CONDITIONING
“RINGER 1 & RINGER 2”

FOR TIME
30-20-10
Calorie Row
15-10-5
Toes-to-Rings

Rest 1:00
15-10-5
Burpees Target #15cm
Overhead Squats #43/30