Mobility 1 Round of:
10 Prone Dislocates
10 OH Wrist Extension
5 Inchworms
5 Yoga Pushup with 3s Pause

Warm-up 3 Rounds
200m Row (7-8/10 effort)
8 Muscle Snatch *increase load each round*

Front Squat 5×3 Every 3 Minutes

Intent: Complete 3 reps of front squats every 3 minutes for 5 rounds. Start at a moderate to heavy weight (80-85% of your 1 rep max) and work up with each set as tolerated.

“Randy” For Time: 75 Power Snatches (10 MIN CAP)

RPE 8-9

Intent: There is a 10 min time cap on this workout, but your goal is to complete it closer to 6 minutes or less, therefore scale the weight to a superlight power snatch. Use a hook grip, keep your back tight and flat, and consider power snatches (versus muscle snatches) to keep your shoulders fresher longer. Plan your strategy ahead of time, and challenge yourself to stick to it- possibly 21-18-15-12-9, or 5 sets of 15