Warm Up:

500m Row or 400m Run

2RFQ:

10 Front Squats

10 Step Ups

 

Mobility:

Reverse Sleeper Stretch

Couch Stretch

 

Strength: 5x 1 Tall Snatch+ 3 OHS @30-40% 1RM Snatch (for Speed)

 

Metcon: 9 Min. AMRAP

3 Snatches #135/95

10yd. Front rack walking lunges