-Warm Up-

2 rounds

10 shoulder openers

5 Cuban press with overhead squats

20 sec supinated hang

10 eccentric ankle dorsiflexion each leg

5 lateral step ups

-Strength-

Snatch Balance

2-2-2-2-2-2

-WOD-

10 minute cap

3 RFT

50 doubles

10 GHD sit-ups 

5 squat snatches