Warm up-
3 Rounds
10 Plate Ground to Overhead (demo video below)
10 Pass Throughs with pvc
10 Overhead Squat with PVC

Skill/Strength
Hang power or squat snatch, Take 5 minutes to warm up and work on this movement before we do the Emom, coaches will help you on form.
8 minute Emom-
Heavy version-3 Moderately Hang squat snatches
Lighter/form building version- 5 hang power or squat snatches


Wod
21-15-9
Strict Pull Ups
Strict HSPU (RX-ALL 45 Reps STRICT)
INT-Kipping Pull ups Kipping HSPU
BEG-Progression Movements)