Warm Up:
Long Lap, Then
4 sets:
10 OH with BB only @3311
45 single unders
Row for cal  2 min increase intensity through rounds
rest walk 100m

Work:
A) Work
Snatch High-Pull + Power Snatch + Hang Snatch (knee) - 1+1+1
Build up to a todays 3RM, then 3@90% 3@95%

B. Metcon I: 7 min AMRAP
8/side KB cross body snatch 53/35
Cal Row 10/12

C. Metcon II: 21-15-9
Wall Balls 20/24
TTB
 
D. FBB
3X8/arm SA Half Kneeling Bottoms Up KB Press: rest 1 min
3XDNB SA KB Front Rack lunge (can use DB)

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