Warm-up:
EMOM 12, alternating:
a) 5 Hang Muscle Snatch + 5 Overhead Squats + 5 Hang Snatch, empty barbell
b) Bear Walk 25′
c) 8 Single Arm Dumbbell or Kettlebell Row/side, light weight, slow eccentric
Strength:
Every Minute for 20 Minutes:
1 Snatch + 1 Overhead Squat
WOD:
AMRAP 12:
5 Strict Chest-to-Bar Chin-Ups
5 Strict Deficit Handstand Pushups
10 Sumo Deadlift High Puls, 97#/70#