Warmup
3 Rounds
10 Burpees
20 Bandy Pull-aparts
Then
5 KB Arm Bar Stretches each Side- 2x through
Shoulder Stretching!
Oly/Strength
EMOM14
Odd- Heavy Snatch pull from the ground 110% of 1RM snatch
Even-Squat Snatch-position 3 (High Hang). Working on form. If you are technically proficient go heavy here too.
WOD
Run 1 Mile
3 Rounds
5 Squat Snatches (155,105)
20 Toes to Bar
Run 1 Mile
Games (155,105)
Regional (135,95)
Open (115,80)