Bar warm up

Warm up 

SAQ fun

Strenght

6 rds of: Hang Snatch + Snatch Rest as needed Build over the course of the six sets.

Three rounds for time of:

8  Handstand Push-Ups 10ps  S A Overhead Walking Lunge Steps (50/35 lbs)MW 12 Chest-to-Bar Pull-Ups/ rings- bands    C. 6 min AMRAP  For time: Row 500 Meters/ 250 m  50 Pull-Ups/25 ring and bands Row 500 meters

Finisher 

D. Four rounds of: 15 seconds of Dumbbell Lateral Raises, moving.  15 seconds of Hercules Hold with Thumbs Facing Up, static.