Warm Up

• 30 Squats
• 20 Roll Backs
• 30 PVC Overhead Squats

Overhead Mobility

T-Spine Mobility

Hip/Ankle Mobility

WOD

Strength:

10 min. EMOM

• 1 Snatch
• 2 Hang Snatch
• 4 Overhead Squats

As heavy as possible, but with impeccable form.  Work the positions. 

Metcon:

6 min. AMRAP

• 5 Burpees
• 20 Double Unders

Cash Out

3 sets of 15 GHD sit ups