Warm up:
Wall Slides x 10 
Russian Baby Makers x 10 
Cuban Press x 10 Followed by… Two sets of
Overhead Squats x 10
Static Hang x 30-60 seconds Strength:
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs) Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout. Workout:
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Deadlifts (90Kg/60Kg)
10 Pull-Ups Postworkout: 1500m Row in slow tempo..just chill out