Snatch Skill Work -
EMOM(3). 3 Muscle Snatches from floor
EMOM(3). 2 Hang Power Snatches
EMOM(5). 1 Power Snatch from floor

WOD - 3RFT of:
10 DL's (last bar from EMOM)
20 OH Single Arm DB Alternating Step Back Lunges 35/25# **
50 DU’s (sub is 45 seconds of practice or attempts)

** do 10 with the right arm OH, then 10 with the left arm OH. The lunges alternate every rep. These will also help with the leg recovery

<3 months use 25/15# or less