Group warmup
Then 10 min foam roll
Empty bar warm up
Skill
Klokov snatch complex
10 min (about 3 attempts)
Empty bar only for beginners
Hang snatch high pull
Hang power snatch
Lower bar behind neck
Snatch grip press from Behind neck
OH squat down
While down, lower bar to behind neck
SOTS press up
Then stand bar back up
WOD
5-10-15-10-5
Ghd Situps (anchored situps for beginners)
Double unders
80 meter run after each round (to the rail)
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