Warm-up:

200m run then,

3rds of 5 strict pull-up, 5 dip, 10 lunges

Strength:

Back Squat

5×40%, 5×50%, 3×60%, 3×80%, 3×85%, 3 or more x 90%

WOD:

EMOM x 12

Even: 3-postion Power Snatch (high hang, mid hang, floor)

Odd: 100m sprint