-Warm Up-



2 rounds



10 shoulder openers

8 Cuban press

10 reverse lunge+oh reach

8 oh eccentric wrist extension

10 oh squats (barbell)



-Strength-


Every 90 seconds x 6 sets


1 snatch pull

+

1 Hang  power Snatch

+

1 squat Snatch


*building in weight (start @60-65%)


Back Squat


5-5-5-5 (75%)


-WOD-


12 minute cap


3 RFT


15 DB Power cleans 50/35

12 DB front rack lunges

9 Hand Stand push-ups