Connectivity: 1) 4X:20 Deep Couch Stretch

2) 1X10 Shoulder Passes

3) 3X:20 Chin/toes :20 Shrug, 20 Shoulder taps, 10 Hip Taps

BBG:

1) 12" to a 3RM Hang Power Snatch

2) 12” to a 3RM Hang Power Clean

3) 12” to a max of the complex: 1 Push-press, 1 Push Jerk, 1 Jerk

Strength:

4A) 5X3 Pause Clean Pull@100-110% of 1RM Clean

4B) 5X5 Pressing Snatch Balance

Conditioning:

Optional, to be completed outside, weather permitting

5) 5 rounds: 3 Muscle-ups, Row 300m, 3 MU, rest 1:00