-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
