Warmup: JA’s, High Knees, Butt Kicks, Side Shuffle, Karoake, 4 50% sprints. Warm Up #2: 10 hang power snatch, 10 power snatch, 10 snatch Strength: 1 snatch 1 hang snatch= 1 set. 3-3-2 WOD: 15min AMRAP of: 800m run then: as many rounds as possible of: 10 box jumps 24/18, 10 kettle bell swings, 10

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1-mile swim

Snatch Technique, 15 Minutes focus effort, Sets of 1-2 reps@60-70% Clean and Jerk, 10  x 1 @ 70% Muscle Ups, 3xMax Effort (strict, then kip) Handstand Pushups, 5×5-8  

Cleans, 2 Every Min On min for 10 Minutes @70-75% Snatch Ladder, 1 Hang Snatch below the knee, 2 High Hang Snatch = 1 set 5sets@70% (Snatch Max) Overhead Squat 3×5@90% (Snatch Max) 5 Rounds as fast as possible of: 10 Front Rack Lunges (135/95), Shuttle Sprint (length of gym)    

Back Rack Push Press, Find 4RM Then: 2×4@90% Front Squat, Find 5RM Then: 2×5@90% Bench Press , 5×5, Progressively heavier GHD Situps (Slow to parallel, fast back up), 5×15