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