Flexibility- 5mins
1000m row test
Warm up-5min snatch tech
Strength: 1rm deadlift or clean
Strength: 5-4-3-2-1
Pull ups
Dips
Press ups
Conditioning:
WOD:
12 snatches 40/20
12 box overs
12 burpees
9 snatches 40/20
9 box overs
9 burpees
6 snatches 40/20
6 Box overs
6 burpees
