WARM-UP:
Burgener Warm Up (PVC)
3 Rounds
10 Each: Pass Thru, OHS, Sotts Press
THEN
30 Sec Straight Arm Hang + 10 Glide Kips (kip without the pull up)
Leg Swings
Calf Wall Stretch
Movement Review (go over 3 position snatch + OHS with light bar)

STRENGTH/SKILL:
3 Position Power Snatch + 2 OHS
8 x 1 @ 65% of 1 RM Snatch (75 sec intervals)
Athlete will perform a Power Snatch from hi-hang (hips), just above knees, and floor, followed by two OHS

Pause Back Squat (hi-bar)
3 x 5 @ 60% (90 sec intervals)
3 second pause at rock bottom of squat, explode up as fast as possible

WOD:
12 Min Time Cap
5 RFT
3 Snatch Grip Deadlift (50% 1 RM Deadlift)
6 Strict Pull Up
9 Ring Dip
12 Double Under

FINISHER:
3 Round
10 Stiff Leg Deadlift (light)
30 sec Couch Stretch Each Leg