Hang Power Snatch - OTM 20 - Work up to a Maximal Effort 1 RM
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Skill: Toe 2 Bar
Try to learn how to kip and not swing. Possibly string some together.
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Lift #1: BP - 10 x 2 OTM (Speed sets) - 60% of 1 RM
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Lift #2: RDL - 1 x 20 RM
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WOD: 4 RFT
400 Meter Run
Rest 2 Mins between efforts
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Extra Credit / Optional: 3 Rounds NFT
Glute Ham Sit Ups - 15-20 Reps
Back Extensions - 15-20 Reps