Strength – Semi or Full Squat SNATCH HOLDS (5 seconds in the setup, 5 secs at the knee, 5 seconds at the hip, 5 seconds in the OH Position) 4×1, Every 90 seconds
WOD: Ladder – 18 minutes
3 Burpee Box Jump 24/20 (add 3 reps every round)
1 Semi or Full Squat Snatch @ 80% (add 1 rep every round)