Warm up: CrossFit Warmup x 2

Pre-Mobility: Posterior Chain banded floss, Overhead rib mobilization 
Health and Fitness

A. Four sets of:

A1. Snatch-Grip Romanian Deadlift x 6 reps @ 4011, Rest 60 seconds

A2. Single-Arm Dumbbell Press x 8 reps each @ 2111, Rest 60 seconds

A3. 100-Meter Suitcase Carry + Waiter’s Carry

(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)

Rest 60 seconds
B. 2 sets for max reps/calories:

1 Minutes of Assault Bike (for calories)

1 Minutes of Kettlebell Swings

1 Minutes of Push-Ups

1 Minutes of Air Squats

Repeat x 1

A. Every two minutes, for 20 minutes (10 sets):

Hang Snatch + Snatch + Overhead Squat
B. Complete as many rounds and reps as possible in 8 minutes of:

5 Power Snatches (135/95 lbs)

10 Burpee over bar (not facing)

D. Mobility of choice