-Warm Up-


2 rds

5 rocking adductor stretch each leg

5 kneeling jumps

10 leg swings (forward each)


Then

2 rounds with empty barbell

3 Hang snatch pulls

3 muscle snatches

3 snatch balances

3 mid shin squat snatches



-Strength-



Squat Snatch


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



-WOD-



AmRaP 9


C2B pull-ups

Over Head Squat 115/80


3,3 6,6 9,9 ... and so on