Warm up:
3 rounds:
100′ burpee broad jump*
Run 500 m
*No falling forward. Only jump your feet back to drop down in the burpee
Mobilize
A) class
B) every 3 min for 15
3 muscle snatch
4 power snatch
5 squat snatch
Build up to best 3 muscle snatch. Then start from there. Focus on technique.
C) 3 rounds
40 double unders
30 ghd sit-ups
20 hip extensions
10 strict pull ups
D) up to 1 hour weakness