-Warm Up- 

 

2-3 rounds

 

8 bootstraps

8 sumo inchworms

4 KB high pulls

8 OHS

 

-Strength- 

 

Power Snatch (2 second pause just above your knee )+ Squat Snatch

 

1-1-1-1-1-1-1-1

 

-WoD- 

 

AmRaP 9

 

15 wall balls

12 deadlifts

9  ring Dips