WOD

AMRAP24
100 doubleunders (200 singleunders)
50 alt. reverse lunges
40 Pushups (sc. to knee Pushups and or reps)
30 T2B (scale ROM and or reps)
20 V-ups (sc. to tuckups or crunches)
10 Shuttlesprints (wall to fence = 1 rep)

Snatch Complex

Every 2 min for 7 sets (14 min /start with first weight after empty bar)

3 position clean (high hang / hang / Floor) + 1 jerk

- build up weight but prioritise form -

Power Movement

EMOM for 10min (5 sets)
1. 3 light weighted CMJ into 3 bodyweight CMJ
2. 10-15s L-sit

Accessories

2s sets
100m double KB FR Carry
rest 1 min
(Pick a weight where you can carry at least 50m unbroken)