Warm Up- 2 Sets;
Row 200M- steady
30 second Shoulder Hang from Cage
Samson Stretch
Single Leg Glute Bridge x6/ leg
Kneeling BTN Snatch grip press OR BTN Snatch Grip “Sots Press” x6

CF Fitness 
A. Overhead Squat- Build to a heavy single with good form
B. Snatch Grip RDL- 3×5
3 Rounds for Time;
8 KB Cleans- heavy
10 DB Push Presses –moderate to heavy, reference 5/30 
12/9 Calorie Bike

Performance
A. Pause Snatch- Build to a heavy single for the day
B. Snatch Deadlift- 5RM
3 Rounds for Time;
6 Power Cleans @60% (of clean)
9 HSPU
15/12 Calorie Bike