Warmup:

500 m row or 400 m run

Mobility:

Dynamic stretch

B warmup:

3 rounds of

150 m row

10 RKBS, heavier bell each round

10 goblet Squats, heavier bell each round.

10 pushups

Workout Warmup:

Front Squats

Warmup to 75% then:

5X5 @ 80% ish

Workout:

10 min AMRAP

3-6-9-----Perform sets of each movement increasing reps by 3 each round for 10 min.

Power snatches 75/55, RX+ 95/65, RX++ 115/75, RX+++135/95

Box Jumps 24/20, RX+ 30/24

Lift: Snatches, 7 sets of:

1 HSS+1SS from ground+1 Snatch Bal.

Skill:

5 rounds of

10 ring dips

15 GHD back extentions