Lift: Practice the sequence of: Wide grip Deadlift x 2 - Hang Snatch high-pull x 2 - 2 Power Snatches x 2 - 2 Overhead Squats x 2 and build to a heavy weight.
WOD: 20 Minute EMOM of:
Even: One round of the above sequence
ODD: Your choice of either:
-10 Tire flips -or- 1 Round of Cindy
* During the sequence above putting down the bar will be followed by an over the bar burpee. It is also a good time to get comfortable with the bar and find some places to rest.
* 1 Round of Cindy = 5 pullups, 10 pushups, 15 air squats
"WOD" = "Workout Of the Day".