Warm up- 400 repeats- 3-4 rounds. 1:1 work to rest

Strength- get warmed up with an empty bar

Snatch complex Emom- 10 minutes

Advanced-one hang squat to one hang power to OHS

Intermediate-2 hang power snatches + over head squat ONLY IF YOU CAN OHS TO DEPTH

WOD-

3 Rounds-

20 snatches at 115/75

16 pistols

10 front rack lunges,5 each leg, with your bar (115/75)