-Warm Up-


2 rounds


10 shoulder openers

5 Cuban presses

10 groiners

5 kb high pulls

10 lateral step ups (5 each side)


Then with empty barbell

3 high hang muscle snatches

3 power snatches from the knees

3 squat snatches mid shin


-Strength-


Every 90 seconds for 7 sets


3 position snatch

-high hang

-knees

-floor


Then rest 2 minutes


Take 90% and perform max reps from the high Hang



-WOD-


5 Rounds 


12 burpee box overs

12 C2B pull-ups


Rest 1:1


*each round is for time