-Warm Up-

 

3 rounds

 

6 boot straps

4 sumo inchworm push-ups

10 shoulder openers

6 Over head squats

4 pull-ups strict

 

 

-Strength- 

 

Squat Snatch @ 70-75%

 

3-3-3-3-3

 

Hang Snatch High Pull @ 65%

 

5-5-5

 

 

-WOD- 

 

For Time:

 

800m run

50 back squats

50 pull-ups

50 burpees

400m run

25 back squats

25 pull-ups

25 burpees