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Warm-up: CF warm up x2
Pre-mobilty: Overhead rib mobilization (3 positions x 10 reps in each)

Health and Fitness
A.Three sets of:
A1. Kneeling Kettlebell Halos x 3-5 reps each direction, Rest 45 seconds
A2. Overhead Squat x 6-8 reps, (use an empty bar or PVC, this is for mobility reason only, not weight!!!) Rest 45 seconds
A3. Dumbbell Renegade Rows x 5 reps, Rest 45 seconds
B.
Three rounds for time of:
15 Ring Rows
20 Alternating KB Front Racked Reverse Lunges
C.
Eight sets of:
20 seconds of Hollow Rock Holds
Rest 20 seconds

Classic:
A. Snatch Drill:
Snatch pull to knees with 30% 2×5
Tall Snatch with 40-50% 2×3
B. Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2 minutes

C. Three rounds for time of:
15 Pull ups
20 Alternating Front Racked Reverse Lunges
D.Eight sets of:
20 seconds of Hollow Rock Holds
Rest 20 seconds

C. Mobility = Foam Roll