-Warm Up-

Take shoes off – Foot Drills

Then

3 rounds

10 shoulder openers (pvc)

5 broad jumps

10 overhead squats 

5 hang muscle snatches (barbell)

-Strength-

Hang power Snatch

2-2-2-2-2-2-2

-WOD-

For Time : 20 minute cap

800m run

40 Pull-ups

40 Hang Power Snatch 75/55

400 m run

20 pull-ups

20 hang power snatches 75/55