WARM UP
Oly focused dynamic warm up
5 OHS
5 Hang Muscle Snatch
5 OHS
5 Hang power snatch
5 snatch grip push press

STRENGTH
Hang Power Snatch
5×4
Adding weight ea. Set if form allows
Focus should be on cycling the barbell

METCON
4 Rounds for Time (20:00 Cap)
21 Wall Balls (20, 14)
15 Later burpees over the bar
9 OHS (115, 75)

Alternate: 4 rounds for time
15 Wall Balls
10 burpees
5 KBS
Rest 60 seconds

EXTRA CREDIT
Double DB Bent over rows : 3×10-12
Side planks : 3x30s ea. Side