Warm Up:
Short Lap  
10 PVC: Pass Throughs, Halos, leg swings, Good Mornings
6 min EMOM
min 1 10 Snatch Grip DL
min 2 5 Segmented Snatch Pull above knee pause- high hang pause- pull  
min3 4 Muscle Snatch -OHS

Mob: 
BB Int/ext rotation
BB Quad Smash 

Skill: Movement Prep

WOD
2rds
Nj Sprint relay x6(3 each)
40 lat burpees
40 Sumo DL High Pull 95/75
NJ run relay x6(3 each)
40 lat burpees
20 Hang Snatch 95/75

Comment