Warmup:

2 rounds:

-Rack Length SA DB OH Carry

-8 Side Lunges (total; 35/20)

-5 Hang Snatch (45/35)

-20 sec Glute/Hip Stretch each leg

Strength/Skill:

EMOM 12:

-Odd Minutes: 6 Snatches - Max loads (115/85)

*Focus on pulls, hip pops, and cycling

-Even Minutes: 6 Pistols (Single Leg Squats)

*Focus on getting to challenging depth while still in control

Conditioning:

For time

-200m run

50ft HS Walk (100ft Bear Crawl)

50ft Dual Suitcase Lunge (50/35)

-200m run

30ft HS Walk (60ft Bear Crawl)

30ft Dual Suitcase Lunge (50/35)

-200m run

10ft HS Walk (20ft Bear Crawl)

10ft Dual Suitcase Lunge (50/35)

Remaining Time: (10:15 at the latest!)

"X" AMRAP:

10 GHD Situps

10 KB Oblique Raises (total; heavy)

10 Ab-Mat Situps

10 Russian Twists (each side)