WARM UP
1) Mobility
2) PVC Warm-up: 5 Hang Snatch High Pull, 5 Hang Muscle Snatch, 5 Overhead Squat, 5 Snatch Balance, 5 Hang Squat Snatch
3) Accessory: Handstand work (kick ups, holds, toggles, walking, descents, push-ups, pirouettes) /
4) Primer: 3 Rounds – 10 Lunges, 8 Sit ups, 6 Ring Rows, 4 Push-ups, 2 Burpees
BARBELL
Snatch, 1-1-1-1-1-1-1-1-1-1
BODY-WEIGHT ONLY
5 RFT / 15 cap
40 Stationary Lunges
10 Ring Rowes
20 Sit ups
10 Push ups
WOD
AMRAP 18
10 Hang Power Cleans 115/80 | 95/65
2 Rope Climbs
KICKER
For Time:
100 Plate Flips, 45/25#