Warmup

2 rds 

200 m row 

10 muscle snatch 

10 behind neck press 

10 oh squats 

10 sec oh squat hold bottom 

30 sec handstand hold 
Core – 

100 Russian twists 

50 heels to heaven 
Strength 

10 min 

Work to s heavy snatch 

(Power or squat)

Then Emom 15 min 

1 snatch @85%
WOD 

8 min AMRAP 

6 push jerks 135/95/ 95/65

9 toes to bar / knee raises