Warm up
3 Rds
8 lunge and reach
30 sec HS hold
100′ oh single arm carry
Skill
Burgener warm up + skill transfer exercises
3-5 reps of each
Emphasis on strong positions fast pulls
Strength
Snatch
3 rep hang power snatch
WOD
Amrap 12
8 hang snatch
8 hspu
Kdw🙌🏻
Kdw 🙌🏻