At Firewall Workout:

Rotate through for 15 minutes:
Power Snatch + 2 Hang Power Snatches

For Time:
100 Power Snatches (75,55)
*Every Break 2 Wall-Walks

At Home Workout:

Rotate Through for 15 Minutes:
7/side Single Leg RDL
7/leg Single Leg Hip Bridges (weighted if able)
:35 Hollow Hold

For Time:
100 Alternating DB Snatches
*Perform 50 Total Shoulder Taps Every 2:00 including the beginning of the workout

Goal: <7:00
CAP: 12:00
STIM: Members should be moving fast on the snatches. They can do either a muscle snatch or power snatch but each rep must come all the way to the ground regardless of which technique they choose. The 50 Shoulder Taps are total reps so 25/arm. Hips should not be moving at all during these. They can be done fast but must be done in control as well.