Warmup
Row 500m
3 Rounds
6 OHS, bar
6 Snatch Balance, bar
6 Muscle Snatch, bar
Strength
Hang Squat Snatch
*Pause 3 sec in the catch
1-1-1-1-1-1
*Work up each set. Misses count as reps.
WOD
Ski or Row 2k
10 Bar Muscle Ups
REC
10 min of Coach led shoulder mobility drills