-Warm Up-


2 rounds


200m run

10 inchworms (no push up)

5snatch balance (Barbell/PVC)

5 high pulls (each side)

10 shoulder openers

:20 table top


Then 


5 high Hang jumps

5 high Hang high pulls

5 high Hang power Snatch + OHS


5 low hang jumps

5 low hang high pulls

5 low hang power snatch + OHS


5 mid shin jumps

5 mid shin high pulls

5 mid shin power snatch + OHS


-Strength-


Snatch Complex


*work to a max


Power snatch

+

Hang squat snatch

+

Snatch balance

+

Full snatch (floor)


-WoD-




AmRaP 16


15 pull-ups

20(alternating DB Snatch)

25 wall balls