Warm-up
30 Step-ups
20 Box Jumps
10 Burpee Box Jumps
10 Good mornings
10 Overhead squats
10 Pressing snatch Balances
10 Snatch Balances
Oly
Snatch Balance
3-3-2-2-1-1-1
-Work on speed, good position, and foot work. If for and speed is good increase the load.
Strength
EMOM10
Odd- 5 Touch and Go Deadlifts
Even- Rest
Increase by no more than 10lb increments. Strive for straight sets.
WOD (10 minute cap)
3 Rounds
21 Box Jumps (30,24)
9 Thrusters (155,105)