-Warm Up- 

 

3 rounds

 

10 shoulder openers

5 Cuban press 

8 overhead squats 

40 doubles or 1 min practice

 

 

-Strength- 

 

Squat Snatch

 

Snatch pulls

 

-WOD- 

 

AmRaP 8

 

12 pull-ups 

9 box jumps jumps

6 power snatch