Warm-up
1:30/1:00/0:30 @ increasing pace of each
1) Air bike
2) SkiErg
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2 Rounds @ empty barbell
5 Hang muscle snatches
5 Overhead squats
5 Hang power snatches
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2 Rounds @ empty barbell
30 Speed rope steps
5 Power snatches
5 Overhead squats
+
Build to workout weight for power snatches and overhead squats
* Practice a few short sets of DUs, wall balls and bar-facing burpees between sets.
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@ workout weight
25 Double-unders
5 Power snatches
10 (cal) SkiErg
5 Overhead squats
10 (cal) Air bike
10 Wall balls
5 Burpee box jump overs