-Warm Up-


Take shoes off - Foot Drills


Then



3 rounds


10 shoulder openers (pvc)

5 broad jumps

10 overhead squats 

5 hang muscle snatches (barbell)



-Strength-



Hang power Snatch


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



-WOD-


For Time : 20 minute cap


800m run

40 Pull-ups

40 Hang Power Snatch 75/55

400 m run

20 pull-ups

20 hang power snatches 75/55