-Warm Up-

 

800m jog

 

Then 2 rounds

 

10 shoulder openers

5 broad jumps

:10 hollow body

5 hang muscle snatches (barbell)

 

-Strength-

 

Hang Snatch

 

 

2-2-2-2-2-2-2-2

 

 

-WOD-

 

 

30-20-10

 

Abmat Sit-ups

Box jumps

Hang Snatch