Warm-up
8 minutes, ascending ladder, 2-4-6-8-Etc. reps of:
RDL
Wallball
Kettlebell swing
Strength
20 minutes, building:
7 Box jumps, standing as far away from your box as comfortable
3 Vertical jumps for maximum height
1 Snatch complex:
1 high hang power snatch
+
1 Low hang power snatch
+
1 Power snatch
*No barbell KB Complex:
5 1/2 Russian KB Swings
5 Full Russian KB Swings
5 American KB Swings
WOD
3 Rounds for time:
9 Burpee broad jumps + 4 steps backwards low bear crawl
15 KB/DB Hang split snatch
