I. WARMUP

• 30 Air Squat
• 20 PVC Pass Throughs
• PVC Overhead Squats

II. SKILL

Every Minute On The Minute For 10 Minutes Complete A Complex Of:

• 1 Snatch Grip Deadlift
• 1 Hang Power Snatch
• 1 Overhead Squat
• 1 Squat Snatch From The Floor

(Execute all at less than 50% of 1RM load)

III. STRENGTH

Squat snatch +OHS 1-1-1-1-1-1-1

(Work for an upright chest and active shoulder position in the bottom of the squat)

IV. WOD

Complete As Many Rounds as Possible in 18 minutes of:

• 400 Meter Run
• 21 Kettlebell Swings (1.5/1 Pood)
• 12 Burpees