Warm up 3x

• S L box sits 10 ps banded
• 4 push up 

then band release pecs , use small ball for upper ribs 2 min side practise snatch work with a dowel

10m EMOM

1 Snatch Grip Shrug Pull jump … get off the floor  1 Snatch (Heavy) or  bench press 5 x 10 reps  METCON 5 Rounds 300m Row 7 Split Jerks (135/95) 16  Box split jumps 300m run 50 double under 100 singles  10 Box over using your hands