Warmup
Ride 25 Cal
3x Wall Walk + Max Hold
3x10 Knee Jumps
3x15 OHS w/PVC
Strength
5x3 Snatch Deadlift
*Pull to above knees and pause for 6 secs each rep. Keep tension in posterior throughout set.
WOD
Work to heavy Snatch with good form
Then do:
20 Snatches @ 85% of that
*Every failed attempt = 10 Bar Facing Burpees
REC
3x10 Back Extension with 45/35/15 bar on your back
*Do REC first today