Warmup

400 M Run

3 Rds
10 Calf Pulses
10 PVC Pass Throughs
10 Banded Pull Aparts
10 Banded OHS

Strength

Build to Heavy

1 Snatch Pull + 1 Power Snatch + 1 OHS

WOD

12 Minute EMOM

Minute 1: 6 Power Snatches + 3 OHS (135/95)
Minute 2: 10 Cal Row/ Bike
Minute 3:  5 Shuttle Sprints