-Warm Up-


2 rounds


10 shoulder openers

5 Cuban press with overhead squats

20 sec supinated hang

10 eccentric ankle dorsiflexion each leg

5 lateral step ups



-Strength-


Snatch Balance


2-2-2-2-2-2


-WOD-


10 minute cap


3 RFT


50 doubles

10 GHD sit-ups 

5 squat snatches