Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: 2 Rounds: 3 Hang Snatch, 3 Heaving Snatch Balance

1. Every 30 seconds for 5 minutes:

1 Hang Snatch (a weight you can hit every time and focus on speed)

*Rest 1 minute*

Every minute on the minute for 10 minutes:

1 Snatch (time to increase weight)

2. As many Rounds as possible in 8 minutes:

16 Double Unders

4 Power Snatch (Touch and Go Weight)