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Warm-up
Foam roll/Lacrosse ball upper back & lats 3 min,
20s on 40s off slamball + jump x3,
Stretch ankles 10s each x 3 each,
Dynamic soleus stretch x10,
Hip rotations on all fours x10,
Squat hip rotations x10
Strength
Paused snatch dead-lift (below knee, above knee, high hang)
Snatch pull,
Snatch
WOD
For time:
50 Box jumps,
50 Double KB swings,
50 Wall-balls,
50 Double KB front rack lunges,
50 Double Unders
Bonus
Dead-lift 2×[email protected]%
Plank 5s/5s x12 x5

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