Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
empty bar 1 sn shrug + 5 hang muscle snatch + 3 ohs pause
snatch balance
WOD
6 min amrap
3 Snatch 115/85rx+ 135/105
9 box jumps 24/20 rx+30/24
2 min transition
6 min amrap
3 OHS 115/85 rx+ 135/105
6 HSPU rx+ deficit
