Hot Sauce...

Warm-Up
Quick RPR... needed to Roll/Mobilize!
4 Rnds ~
40s Slow Row
20s Fast Row*
3 Strict Pull Ups
5 Push Ups
7 Abmat
9 OHS
*gradually increase intensity

SNATCH TECH
Part #1 (15min)
OTM x 5 ~ 2 Pause OHS (3s Pause @ Bottom)
OTM x 5 ~ 2 Pause Snatch Balance (3s Pause @ Bottom)
OTM x 5 ~ 2 Snatch-Grip DL + 3 Hang Snatch High Pull

Part #2
7 x 2 Pausing High-Hang Snatch (Pause @ HH Pos...no re-dip)
Set #1 @ 115#
Set #2 @ 135#
Set #3-7 @ 145#

TEMPO FRONT SQUAT
9 x 1 Tempo* Front Squat
3 pauses in each rep ~ 3s Pause @ Parallel + 3s Pause @ Bottom + 3s Pause @ Parallel
1-3 @ 155#
4-6 @ 165#
7-9 @ 195#

HOT TAMALE
1 RFT ~
800m Run
30 Cal Row
25 Burpees
20 Clean & Jerks (95/65)

Oz ~ 10:25 (3:01 run) Sqt-Cl-Thruster vs. C&J
Casey ~ 9:17 (2:43 Run) Sqt-Cl-Thruster vs. C&J
tb ~ 9:58

Oz & Casey also had this...
Clean & Jerks (3-3-3-3)
Oz ~ 135-145-155-155
Casey ~ 135-145-155-165
Front Squat (Heavy Single)
Oz ~ 215 (PR!)
Casey ~ 195