250 Meter Row
10 Hip Circle Side Shuttle Left
10 Hip Circle Side Shuttle Right
10 Hip Circle Squats
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Skill: Hang Single DB Full Snatch - 5 Mins Practice
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Strength: OHS - 5 x 5 E3M
Set #1 - 60% Warm Up
Set #2 - 75% Warm Up
Set #3 - 85% Goal Weight
Set #4 - + 5 - 10lbs
Set #5 - + 5 - 10lbs - if Set #4 was a fail do drop set - 75%
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WOD: E4Ms x 4
3 Snatch Grip Deadlifts - 45/35 L1, 65/45 L2, 95/65 L3
3 Hang Power Snatch
3 Hang Full Snatch
3 Overhead Squats
10 Double Unders L1 30 DU's L2, 60 DU's L3
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Extra Credit: 20 Meter Sled Push + 20 Meter Backwards Sled Pull x 8 Sets - E2Ms