WARM-UP:
2 x
10 Half Burpees
10 Air Squat
10 Bootstrap Squat
10 Block and Twist
2 x
5 Single Arm Ring Rows, each side
3 Turkish Get-up, each side
STRENGTH:
5 x 3 Strict Pull-ups (May add weight)
5 x 3 Muscle Snatch Building
CONDITIONING:
15-12-9-6-3 of:
Pull-up
Power Snatch @ 75/55
Burpees
*12 Minute Cap