Dynamic warm up
Group warm up
3 rounds for quality
10 single leg RDL (with KB or db)
Strength
hang power snatch + oh squat (3 second pause at the bottom)
(2+1). 6 sets.
Wod
5 rounds for time of
10 strict press 95/65
15 box jumps 24/20″
Mad mobi
Corner stretch
Pigeon
Hamstring
Press ups