Dynamic Range of Motion
Kneeling Hip Flexor/Hamstring Stretch
Hollow/Arch on Bar
Cossack Stretch

Bodyweight Skill (10 Minutes)
CrossFit: Strict Muscle Ups
Strength & Conditioning: Weighted Chin Ups

Barbell Skill (15 Minutes)
CrossFit
15 minutes to find 3-Position Snatch (Floor, Hang, Power Position) Max – 1×1@95%, 1×1@90%

Strength & Conditioning
A) Romanian Deadlift 3 x 10, rest 45 seconds
B) Single Arm Press 3 x 8, rest 45 seconds

Conditioning (Muscular Endurance – 15 Minutes)
AMRAP 15
6 Kettlebell Snatches
12 Ring Rows
18 Pistols/Box Steps