Warm up:
2 Rounds:
Complete with an empty barbell
5 Snatch grip deadlift
5 Muscle snatch from power pos.
5 Overhead squat
5 Hang power snatch
Strength:
Every :90 for (5) sets
1 Power snatch + 1 Hang power + 1 OHS
Workout:
50-40-30-20-10
Double Under
Russian twists 20/10 (2 count)
Swings 53/35
Ab-Mat sit up
Accessory:
3 sets:
12 KB Sumo squats
12 KB Cossack
12 Single leg calf raise w/kb