Over the Dome

Pre:
10 min. Tack and Floss (lacrosse ball)
10 min. Dynamic Flexibility: Multiplanar Lunges, Kneeling Plyos, Burgener Warm-Up, Sots Press
Warm-up sets of Snatch Balance

WOD:
Snatch Balance 2-2-2-2-2
Overhead Squat 3-3-3-3-3
Rest as needed

Post:
3x 8 reps each leg of Split Squat
25 Pull-Ups
50 Wtd. Sit-ups @20kg
5 min. MWOD hips
5 min. Bar Smash (heel chords)
5 min. MWOD shoulders

Matt:
Snatch Balance: 58.3kg-62.3kg-64.3kg-68.3kg-72.3kg(F1)
Overhead Squat: 62.3kg-68.3kg-72.3kg-74.3kg-78.3kg(F2)