"Who Is Dat, Whoo IIIss Daaat?"

W/U:
Jog 100
High Knee Skips (HKS) 100m
Butt Kick Sprint (BKS) 100m
Back Down-up Sprint (BDUS) 100m
Burpee 100m sprint

Skill: Burgener Warmup: 3 reps of each, 3 rounds on trainer’s cue:
1: Down-up from high hang
2: Elbows high and outside (hook)
3: Muscle snatch
4: Snatch Land
5: Snatch Drop
6: Hang Snatch

WOD:
for time:

Row 1000m
21 Hanging snatch high-pulls (60-70%)
Row 500m
21 Hanging muscle snatch
Row 250m
21 OHS

**if 1RM is unknown @ 1/3 BW and add/remove weight as necessary.

C/D: (optional)
20 explosive wall-ball cousins.