WarmUp:
PVC Passthroughs, Halos, GMs, OHS; several rounds
4 Way Leg Swings, 10 each leg
DNB Bear Crawl, Walking Lunges with Samson Stretch
10 Banded Squats
10 Monster Walks
10 Burpees

Mob: Ankles, Hips, Quads, Posterior and Anterior Shoulder Compartments, CHEST. 

WERRRRRK.
A. Snatch Complex, 20:00, go slow and focus on each movement
     Pull to knee + High Pull +Hang Snatch + Snatch
     Build in weight, but no more than 70%
B. Metcon 1
     8:00 AMRAP, same weight throughout (65/95)
     5 HP Snatch
     4 OH Lunges (2 each side)
     3 OHS  

REST 5:00

C. Metcon 2
    21-15-9
    T2B
    Burpees
D.  Superset:
     Complex -- KB TGU + 3 Thrusters
     Perform 1 Complex each side, then 12 GHD Hip Extensions; repeat for 3 Supersets, resting          1:00 between 

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