Strength:

every 45 seconds for 20 rounds 1 hang squat snatch

(for quality)

(start %50 of your 1RM and work up to %70)

WOD:  AMRAP 9 min.

5 toes to bar

7 thruster (40/25)

9 box jump (24/20)

Accessory: EMOM 9 min.

min 1: 10-12 dumbbell floor press

min 2: 8/8 dumbbell split squat

min 3: max. rep chin up in 30 seconds