-Warm Up-


10 shoulder openers

5 cuban press

5 elbow to instep + rotation

5 V-Ups



Snatch Warm Up


Part 1


5 Snatch Grip RDL

5 Behind the neck snatch grip press

5 snatch balance


Part 2


1 x through


3 muscle snatch

3 hang power snatch

3 hang squat snatches



-Strength-


17 minutes to workout up to a heavy complex of ;


2 power snatch

+

2 over Head squats



-WOD-


AmRaP 7


7 hang power snatches 75/55

6 box jump overs

5 HsPu


Rest 5 minutes and repeat