Warm-up
200m Run
20 pronated Ring Rows
200m Run
20 Push-ups
200m Run
40 Pass Throughs
Oly
For 15 Minutes- Snatch
Minute 1- High Hang
Minute 2- Mid Hang
Minute 3- Floor
Strength
Back Squat
2-2-2-2
-Between sets complete 1 legless rope climb
WOD
400m Run
21 Strict Handstand Push-ups
400m Run
15 Muscle-ups
400m Run
9 Strict Handstand Push-ups