Warm up:
3x Burgener warm up
then
2 Rounds of 8 reps
Bandy shoulder press
KTB swing
Shoulder dislocates
Strength:
Hang snatch for 10 min. to find RM
Workout:
10 rounds of 8 reps Hang snatch (45/30Kg) Handstand push-ups
Postworkout:
Tabata
Bicycle crunches
Barbell overhead hold with unstable load