.

General Warm Up

Hip Mobility

Strength: Back Squat
7-7-5-5-3-3
Then
Snatch High Pulls With 3 Sec Pause Above Knee
50x5, 60x5, 70x3, 80x3, 90x2, 100x2, 110x2


WOD: Amrap 7 Min
Burpee Box Jump 24/20



Post: Tabata Hollow Rock
Then
Tabata Plank with ab mat between legs, rest in the piked position.