warmup
400 m run
Empty bar
10 deadlifts
10 strict press
Go over power snatch coaches control reps
1) 5 from hip/snatch
2) 5 from below knee-cap/hip/snatch
3) from shin/knee cap/hip/snatch
Set weight as form allows or 155/85
metcon
400 m run
Then 5 rounds of
3 snatches
6 pull-ups
9 box jump overs
400 m run
Then 5 rounds of
3 snatches
6 pull-ups
9 box jump overs
cooldown
Complete 100 hollow rocs
3x 15 hip extension