A flower does not think of competing with the flower next to it, it just blooms.  
WARMUP
Run 400m / row 500 m
6 Spidermans + 6 Russian Baby Makers
Run 400m / row 500 m
10 Pausing Squats (pause in bottom)
Run 400m / row 500 m
30 second Samson Stretch each side
10 Warrior Squats

BARBELL WARMUP

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

SKILL SESSION

Pistol Squats – 10 min of skill progression work,

CONDITIONING

“BULLFROG”

AMRAP 15:
30 Calorie Row
30 Box Jumps (24/20)
30 Thrusters (65/45)

— ACCESSORY OLYMPIC WEIGHTLIFTING —
SNATCH PRIMER

5 Sets, building in weight. Start with an empty barbell.
3 Muscle Snatches – Video
3 Overhead Squats
3 Snatch Balances – Video
3-POSITION SQUAT SNATCH
3-Position Squat Snatch Complex – Video
High Hang (Pockets) + Hang (Knee) + Floor (Full)
Set #1 – 3 Reps @ 90% of 1RM Snatch
Set #2 – 3 Reps @ 95% of 1RM Snatch
Set #3 – 3 Reps @ 100% of 1RM Snatch
Set #4 – 3 Reps @ 105% of 1RM Snatch