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
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