Warm-up

2:00 bike, row, ski

3 Sets:

10 PVC pass throughs
:15 Bar hang
10 Samson lunges
10 Pineapple pickers

Strength/skill

Every 90 seconds for 5 sets:

3 Snatches @ 70%

WOD

5 Rounds for time:

10 Single DB step-ups 50/35
12 Double DB deadlifts 50/35
9 Double DB hang power cleans 50/35
6 Double DB STOH 50/35

18 Minute time cap

Hybrid Conditioning (5:30)

For time:

800-400-200m run
30-20-10

Goblet lunge
Alternating DB snatch
Goblet squat
Sit-ups