100 Double unders
5.5.5 Single Leg GHD Hip Extension
10 Tall Box Jumps
A. 5 Sets of Complex: Power Snatch + Snatch Balance + OHS
- Building first 4 sets. Last 2 sets at same weight (90-95% of power snatch max)
B. Front Squats 4 x 3 @75-80%
*Full three second pause in the hole. Have a teammate count for you. Do not bounce on the way up.