Barbell Warm Up
Top of the hour grab a bar and be ready
12 Minute Emom
Minute 1- 7 Snatch grip High pull
Minute 2- 7 Muscle Snatch
Minute 3- 7 Power Position Power Snatch
Minute 4- 7 Hang Power Snatch
Minute 5- 7 Low hang snatch plus OHS
Minute 6 rest. Repeat

Stregnth Complex.
Build to a 1rm.
1 Power Snatch
1 Hang squat snatch
2 Over head squats

Wod
21 Hang Power Snatches 95/65
200M Run
21 OHS
200M Run
15 Hang Power Snatches
200M Run
15 OHS
200M Run
9 Hang Power Snatches
200M Run
9 OHS
200M Run