Warm up: Row 500m, 3 rounds with slingshot and PVC, 10 Air Squat, 5 Hang Power Snatch, 5 OHS. Dynamic Stretch
Strength: Squat Snatch EMOM X 12 ( 3 rounds)
Min 1,5,9 – 3 reps @ 70%
Min 2,6,10 – 2 reps @ 75%
Min 3,7,11 – 1 Rep @ 80%
Min 4,8 Rest
WOD: BE FAST OR BE LAST
For Time:
10 rounds
1 Squat Snatch 65 to 75% of 1RM
3 OHS
Icing: Low Dragon 2 min ES, Seated Cross Shin 2 min ES