111420

Warm-up:
10 Passthrough
5 Deep Squat complex
5 Yoga Pushup
10 PVC OHS
8 High pull
6 Muscle snatch
4 Hang Power snatch
2 Hang Squat snatch
Run 150m
10 Burpee

WOD:
A) 10 minutes to build to a heavy Snatch (Power or Squat)

B) For time:
20 HSPU (Sub Pike pushups on box or BB strict press)
45 Burpee
1 Mile Run (Scale to 1000m run)
45 Burpee
20 HSPU
*16 minute cap.

Home WOD:
A) 5 Rounds for quality of:
DB snatch R arm + OH carry 25′
DB snatch L arm + OH carry 25′
75′ Bear crawl

B) Same as above

Mobility:
1:00 Archer in saddle