30 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps

2 Sets, For Quality
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Hang Power Snatch
5 Overhead Squats
7 Bar Kip Swings
9 Hollow Rocks

Weightlifting
8:00 EMOM
1 Power Snatch + 1 Overhead Squat
Perform @ 70%+
Look to start at 70% and ideally build close to 100% of your 1RM Power Snatch for the Day. Big cues are patience, then speed through the middle.

“Saw Red”

5 rounds for time
400m Run
8 Overhead Squats
15 toes to bars
Load: 135/95lb, 61/43kg

Level 2-95/65 and 12-15 toes to bar
Level 1-65/45 and 12-15 knee raises or 15 sit ups