WARM UP

4 Rounds, Not for Time:
10 alternate scorpion stretch
5 Single arm kb deadlift x side
5 Single arm kb swing x side
5 Squat Jump

SKILLS & SPECIFIC WARM UP
Db Snacth

4 RND
5 Commando Pull Up
10 Alternating Single-Leg Squats
10 Alternating DB Snatches (INCRESE WEIGHT EVERY ROUND)

CONDITIONING

“INTENSIVE“
For Time:
15 Commando Pull Up
40 Alternating Single-Leg Squats
40 Alternating DB Snatches #22.5/15
12 Commando Pull Up
30 Alternating Single-Leg Squats