WARM UP

2 Rounds

10 Spidermans

20 Air squats with glute band

200 M Run

:10 Tempo Pull Squat Snatch Review

Power Position Snatch

Hang Snatch

Squat Snatch

Tempo Pull Squat Snatch

:15 STRENGTH

Every 2 Minutes for 14 Minutes (7 sets)

3 Tempo Pull Squat Snatches

Drop and rest between reps

Weight should start well under 50% of 1 RM Squat Snatch

:35 WOD

FOR TIME

13 Rounds
5 SHSPU
30 Double Unders

Time Cap: 13 Minutes

:55 COOL DOWN

Twisted Cross

Childs Pose