-Warm Up-

 

3 rounds

 

4 1 arm high pulls

8 alternating Kossacks

8 shoulder openers

8 alt groiners

 

 

-Strength- 

 

High Hang Squat Snatch 65-70% of 1 RM

 

3-3-3-3-3

 

-WOD- 

 

30-24-18 goblet squats

 

15-12-9 STOH

 

5-4-3 rope climbs