-Warm Up-


2 rounds


10 reverse lunge+oh reach

10 shoulder openers

5 Cuban press+ohs

5 kossack squats


Then with and empty barbell

3 hang muscle snatches

3 oh pause squats

3 hang squats snatches



-Strength-



Every 90 seconds x 10 sets


1 power snatch

1 over head squat

1 squat Snatch


*warm up to about 55-60% and build from there or keep it light and work technique



-WOD-



AmRaP 15


18 Kettle Bell Swings (53/35)

15 wall balls

12 box jumps (full extension)

9 HsPu