A. EMOTM 15 min:

1. 4 Snatch grip DL @ 3131

2. :20 sec per side Copenhagen side plank (use 20″ box or bench)

3. 10m 1-arm Farmer’s carry per arm. Get heavy. 

B. 6 RFT: consistency between  rounds

6 Power Snatch (95/63)

9 K2E

12 total weighted step up (45/25;  use DB or plate)

1 min Rest 

C. Stretch:

1 min straddle

:30 sec pidgeon or figure-4  per side

:30 pec stretch per side using  post

:30 sec thread the needle per side