2 Rounds
10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
8 Slow tempo plate squats*
* Hold a 5-10kg (10-25lbs) plate in front of you with almost straight arms. This will help you work on upright squat mechanics.
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Barbell prep, 1-2 rounds @ empty barbell
5 Snatch pulls
5 Hang muscle snatches
5 Hang power snatches
5 Power snatches
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Build to workout weight on the power snatch in sets of 5
* Practise few sets of the other movements between sets
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Once through @ workout weight
0:20 work / 0:20 rest
1) Power snatches
2) bar-facing burpees
3) Wall balls
4) Double-unders
5) Box jump overs