Warm-Up:
3 rounds of
5 hanging scap retractions
10 hips to wall
5 plank to squat
10 scorpion

Skill: KB Snatch
(1) 10 swings;
(2) 5 single arm swings/side;
(3) 5 single arm swingz with high pull/side;
(4) “top down” snatch transitions (press up, corkscrew down into backswing, single swing up, reset); and,
(5) 2-3 x 3 reps of KB snatch practice (don’t smash forearms!)

Met-Con:
for time, complete
1K Row,
50 KB Russian Swings (chest/ head height, heavy if applicable);
25 burpees

Stretch:
hamstrings band series, 1 min each
straight up, outside, across