Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

6 Snatch Deadlift-Shrugs
6 Snatch Deadlift-High Pull
6 Hang Muscle Snatch
6 Hang Power Snatch

Into:
1 Round:
200m Row
10 Push-Ups or Knee Push-Ups
16 Lunges
Into:

1 Round:
200m Row
5 Handstand Push-Ups
16 DB Front Rack Lunges

Strength

Snatch

5 Minutes to Warm-Up to 80% 1RM

Into:
EMOM x 5 Sets x 1-2 Reps @ 80% 1RM

WOD

4 Rounds

COMPETITIVE

20/15 Cal Row
10 Handstand Push-Ups
40 DB Front Rack Lunges (35/25)
Rest 1:1 Work to Rest Ratio

PERFORMANCE

20/15 Cal Row
10 Handstand Push-Ups
40 DB Front Rack Lunges (25/15)
Rest 1:1 Work to Rest Ratio

LIFESTYLE

20/15 Cal Row
10 Handstand Push-Ups
40 DB Front Rack Lunges
Rest 1:1 Work to Rest Ratio