Bands Optional

Warm-up
50 dubs
With a kb
5 single arm snatches
5 windmills
5 single arm kb ohs
5 arm bars
Switch arms

5 minutes shoulder mobitliy

5 minutes to warm up the snatch

Oly
EMOM 12
25 dubs
1 Squat Snatch
-Ascend in weight as able

Strength (18 min)
Sumo Deadlift (bands optional)
3-3-3-3

WOD (20 min)
50 T2B
40 Bar Facing Burpees
30 OHS (135/95)
20 Burpee Pull Ups
10 Bar Muscle Ups

Regional (115/80)
Open – 40 t2b, 30 Bar Facing Burpees, 20 OHS (115/80), 10 Burpee Pull Ups, 5 Bar Muscle Ups