WARM UP
3 rounds
30 sec jump rope
30 sec dead hang rig
30 sec muscle
snatch
30 sec rest
SKILL/DRILL
Power Snatch
warm up to WOD weight snatch and warm muscle up
WOD
on the 4 mins x 5 rounds
50 double under
6 bar mu
5 power snatches (135/95)
KB CONDITIONING
10 Rounds
15 Russian swings (97/70)
40M DKB front rack carry (53/35)
200m run