Warm-up

2 minute bike, row, ski

then…

2 sets:

200 meter jog
10 pvc pass through lunges
10 Ring rows
3 Inchworms

Strength/Skill

5 sets:

Snatch

3@70%
3@75%
2@80%
1@85%
3@70%

WOD

4 sets:

:30 DB hang squat clean 50/35
:30 rest
:30 Row, calories
:30 rest
:30 Hand release push-ups
:30 rest