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2 ROUNDS WITH WOODEN STICK

10 x Shoulder rotations/dislocations
10 x Goodmornings
10 x Overhead squats
5 x Snatch

2 ROUNDS WITH EMPTY BARBELL

5 x Snatch dødløft
5 x Muscle snatch from hang
5 x Overhead squat
5 x Behind the neck press with snatch grip

USE 2 MIN ON ROTATION + WRIST STRETCH

5 sets of 2 reps: 1 x squat snatch wth 3 sec pause in catch + 1 x overhead squat

Rest as needed

4 sets of: 6 reps
Rest 60 sec

4 sets of: 10 reps (total)
90 sek. rest between the sets.

for time

75 Wallballs @14/20 lbs
EMOM: 5 KB swings @12/20 Intermediate: @16/24 RX: @20/28

2 min rest

for time

50 KB Clean & Jerk @12/20 Intermediate: @16/24 RX: @20/28
EMOM: 5 Box jump overs

TC: 13

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