Warm Up:  Dynamic Stretching, Junk Yard Dogs, Dislocates, Squat drops, Heaving snatch balance.  Flossing Hami stretch and shoulder/thoracic mobility 

Strength:  Establish 1RM Snatch 

WOD:   1/2 Cindy 
              10 Min AMRAP 
              5 Pull ups 
              10 Squats 
              15 Push Ups 

Cool Down:   Roll out quads, hamis, butt, back and lats.  Banded distraction and elbow in band stretch