-Warm Up-


1 round


8 Cuban presses

30 single unders

10 bicep curls

8 median nerve floss

10 groiners

1 min of posterior hip distraction


Then

 

2 rounds with barbell

5 High hang snatch pull

5 low hang power snatches +ohs

5 mid-shin squat snatches



-Strength-


Establish a 5 RM TnG

 power snatch

-WoD-


For time: 


50-40-30-20-10

Double Unders

(x2 singles) 

10-20-30-40-50

Single Arm DB Hang Clean 50/35


*must switch arms every 5 reps