Warm up:
4 Rounds of
1 min. Row or bike on Airdyne
10 reps. of Shoulder dislocates
1 min. of bottom of the squat
20 Push ups
Skill:
3 Rounds of 4 reps
Hang squat Snatch
3 Rounds of 4 reps
Midtight squat snatch
3 Rounds of 4 reps
Snatch
Workout:
21-15-9
10/15Kg plate Burpee - box step overs
OVH squats with barbell (40/20kg)
Chest touch push ups
Postworkout:
3 Rounds of 20s Monkey hang
....then immediatelly AMAP
Kipping pull ups in 30s