Warm Up:
2 min DU practice
20 Stick Good Morning
20 Stick Pass Through
10 Stick Overhead Squat
Lifting
1 Complex = 1 Snatch Deadlift + 1 Snatch Pull + 1 Squat Snatch
5x1 Complex @ 80% of Squat Snatch
Metcon
Within 15 Minutes Complete:
6 Rounds:
12 Alternating Pistols
6 KB Snatch with Right Arm @ 24/16kg
6 KB Snatch with Left Arm @ 24/16kg
Cool Down
2 Min Pigeon Stretch
2 Min Tricep Stretch