Warm-Up:
Row 500m
Crossover Symmetry
15 hollow rocks
15 Matrix turns
Pigeon Stretch each side
15 leg swings
15 barbell Snatch Push Press
15 barbell OH squats
Barbell:
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch x 2-3 reps
(pause in the receiving position for 1-2 seconds)
Focus on speed and perfect mechanics, and build in load over the course of the sets.
WoD:
Three rounds for time of:
30 Overhead Walking Lunge Steps (45/25 lbs)
15 Pull-Ups
500 Meter Row
Mobility:
Couch Stretch
Roll posterior
Banded Shoulders