A. Warm-Up:
3 rounds: 80′ waiters carry ea arm, 5 snatch balance (start empty bar and add weight each round, nothing crazy)
 
B. Weightlifting:
5×2 snatch at 75% of the 3 rep you did last week
 
C. MWOD:
Lat Stretch
 
D. WOD:
Health –
12 min amrap
10 plank hip taps
5 snatch at 50% 3 rep TNG
10 pull ups
Fitness –
12 min amrap
10 plank hip taps
5 snatch at 60% 3 rep TNG
10 pull ups
 
E. Post-WOD Recovery:
Foam Roll Lats