WARM UP:
2 Rounds:
- 10 shuttle run
- 10 Jumping Squat
- 20m broad jumps
- 5 Empty bar back squat
STRENGTH: (15mins)
6 Sets:
- 1 Power Snatch
- 1 hang power Snatch
- 1 Overhead squat
4 Sets:
- 4 Pausing back squat
WOD: (Cap18)
27-21-18-15-12-9
- Wall-balls
- Cal Machine
- Hang power snatch
- Sit-ups
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