Warm up 500M row
50 Foot dumbbell overhead walking lunge (both hands)
40 OHS with a pvc
Grab a bar (we are doing this together)
6 Minute Emom warm up EMPTY BAR
0-2minutes 7 Power Postion Sntaches (full or power, depending where you are at)
0-4 Minutes 7 Hang positon form the knee snatches (power or full, mix it up)
4-6 minutes 7 snatches from below the knee (power of full)

now you are warm, Time for strength work, put some weight on the bar.
10 Minute EMOM
2 Power Snatches from the hang (knee) postion
1 Full Snatch (if you cant do a full snatch sub this with 2 snatches from the floor)

Wod-
16 Minutes
10 Chest to bar pull ups
10 Power Snatches 95/65
1 sled push
Run 200