Warm Up
Banded shoulders
7 mins. of
7 wall balls
7 jumping jacks
7 push ups
Strength
Snatch
Form progression
2 x 10 snatch deadlifts
2 x 10 hang snatch
5 x 5 building to medium weight if good form
WOD
13 min. AMRAP
21 KB swings 53/35
15 box jumps
9 pull ups
Post
5 min. plank work
Foam roller on legs and shoulders