A. Weightlifting:
Snatch Complex – 20 min to heavy single
Snatch Deadlift, Hang Power Snatch, Overhead Squat, Back Squat, BTN Snatch Grip Push Press

B. MWOD:
Crossover Activation Row, 8 reps (2 sec hold at end range)
Crossover Activation Reverse Fly, 8 reps (2 sec hold at end range)
Crossover Activation Pull Down, 8 reps (2 sec hold at end range)
*Banded OH stretch, hamstring stretch

C. WOD:
5 min AMRAP:
5 Power Snatch (75% of above)
5 ab mat sit ups

D. Post-WOD Recovery:
Crossover Recovery Row, 10 reps, 6 sec negative
Crossover Recovery Reverse Fly, 10 reps, 6 sec negative
Crossover Recovery Pull Down, 10 reps, 6 sec negative
*Foam roll legs