Warm up:
2 Rounds
Run 200
10 PVC pass-throughs
10 Overhead squat w/ PVC
10 Alternating Cossack
:30 Hollow rock
With an empty barbell:
5 Snatch high pulls
5 Muscle snatch
5 Power snatch
5 Hang squat snatch
Strength:
Every 2 minutes for 10 minutes:
2 Power snatch + 1 Overhead squat
Increase each set
Workout:
15 Min Amrap
10 Bar dips
15 Hang power snatch @75/55
20 Sit ups
25 Double unders
200 Run