Warm-up
15 Calories on Bike
30 Shoulder Taps – Freestanding if able
15 Calories on Bike
With empty barbell
10 Behind the neck push press in snatch grip
10 Overhead Squats w/ pause at bottom
5 Snatch – pause above the knee & at pockets
5 Snatch – no pause
Oly
Snatch
Spend 20 Minutes working up to a heavy double
Strength
1. Seated DB Strict Press
8-8-8- Should be challenging but not to failure
Pronanted Ring Row with elevated feet and hollow position
8-8-8
WOD
30 Handstand Push-ups
30 Calorie Assault Bike
30 Pistols
30 Calorie Assault Bike
30 Chest to Bar Pull-ups
Games- Strict