Warm-Up
Row 500m (easy pace)

20 Spider Lunge
20 Arm Circles Fwd
20 Arm Circles Bkwd
20 Cross-Body Slaps
20 Alternating Swinging Scap Touches

Hallway Toe-Heel Walk
20 Hip-to-Wall

Met-Con:
Within 10 minutes, complete 50-40-30-20-10 Double Unders, following each set of DUs with 10 KB Swings. Any time remaining before the 10 minute mark is rest. After 10 minutes is up, proceed to a 5 minute AMRAP of burpees.
– DU scaling is 2x Single Skips + 1x High Knees (so, replace 50 DUs with 100 single skips and 50 high knees)

Warm-Up/Shoulder & Mvmt Prep
Row 500m (easy pace)

20 Spider Lunge
20 Arm Circles Fwd
20 Arm Circles Bkwd
20 Cross-Body Slaps
20 Alternating Swinging Scap Touches

3 x 5 PVC Pass-Thru + 5 OHS + 5 OHS-to-Sotts-Press

Snatch Technique Work
– 3 x 1 Hang Power Shrug + 1 H.P. Hi-Pull + 1 H.P. Snatch (Bar Only)
– 3 x 1 Lo-Hang Power Shrug + 1 Lo-H.P. Hi-Pull + 1 Lo-H.P. Snatch (Bar Only)
– 3 x 1 Lo-Hang Power Shrug + 1 Lo-H.P. Hi-Pull + 1 Lo-H.P. Snatch (Light Weight)

Snatch Mobility
– 2min Partner Assisted Bully Stretch/partner
– 2min Band-Distracted Scap Touches
~5min Wall-Assisted Squat Mobilization