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Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– Batwings
– Behind the neck snatch grip shoulder press
– jump squat
– push up (41×1)

Then

A. Double under practice – 10 min or 3x30UB
B. Power snatch – 10 min of BUILDING
+
50 kb swings
40 burpees
30 box jumps
20 push ups
10 C2B pull ups