Warm up shoulders

Handstand holds/shoulder touches

5 kip swings

5 snatch grip bn pp (hook grip when weight is on shoulders releasing when pp overhead)

Hang snatch (just above the knee)

2-2-2-2-2  Start at 65%. Adjust by feel (2 second pause in the bottom of the catch)

5 rounds for time of

Run 200 meters

15 pull ups

Lat stretch band

Hamstring up n over

Roll/stretch calves

Bully

Thoracic extension

Press ups