Wednesday June 16th

Warm-Up
400 m Run
then Mobility (dislocates/scorpion
stretch/lat stretch)
then 3xs through w/empty barbell
5 Snatch Grip RDL
5 HI Hang Snatch Pull
5 HI hang muscle Snatch
5 Hang Power Snatch
Strength
In 15 mins work toward a heavy of the following complex:
1 Hi Hang Power Snatch + 1 Hang PowerSnatch + 1 Power Snatch
* all 3 without dropping the bar
* work technique and position if newer to the lift and skip the from the ground snatch
WOD
4 Rounds For Time:
15 Thrusters (95/65)
400m Run
Rest 1 min btwn rounds
*16 min cap
*choose a weight that you only have to break once if at all