Warm Up

Mobility:
30 Seconds 90/90 Hip Switches
30 Seconds Alternating Groiners
30 Seconds Ankle Stretch per Side
30 Seconds Hip Flexor Stretch per Side
30 Seconds Prayer Stretch
30 Seconds Bodyweight Squat
30 Seconds PVC Pass Through
30 Seconds PVC Overhead Squat

Movement Prep:
5 Empty Bar Snatch Grip Deadlift
5 Empty Bar Hang Muscle Snatch
5 Empty Bar Hang Tall Power Snatch
5 Empty Bar Hang Power Snatch
5 Empty Bar Snatch Drop

Strength

Movement: Hang Snatch + Overhead Squat
Sets X Reps: 4 Sets X 2+2 Reps @ 70% 1 Rep Max / Rest 2 Minutes
Coaching Notes:

Movement: Snatch Balance
Sets X Reps: 4 Sets X 2 Reps / Rest 1 Minutes
Coaching Notes:

WOD

12 Minute AMRAP

20 Wall Balls (20/14)
50 Double Under

20 Wall Balls (14/10)
50 Single and Double Under

20 Wall Balls
50 Single Under

Coaching Notes
Form: Squat Below Parallel and Aim for the Target Area During the Wall Balls. Shake Out Your Arms After Each Set to Keep the Fatigue From Building up Too Quickly.
Stimulus: These Two Movements Require Quick Bursts of Power, Take Breaks as Needed So You Can Continue to Maintain Standards.