TRAINING

Warm-up:
Complex B; 5sets x 4reps (goal is to get moving, practice form and awaken CNS)
Snatch Deadlift
Clean Pull
Hang Squat Snatch
Reverse BB Lunge
Push Press
Rest 90-120sec

CIRCUIT SERIES; 3sets x 8reps; Rest 2min after alst exercise
B1.) DB Step-up; Tempo 21x1 30/30/35
B2.) Chest to Bar strict Pull-ups 8/8/8
B3.) Jump Squats; FAST 90/90/90
B4.) 1 arm DB Squat Snatch; FAST 15/15/20
Rest 2min
+
C.) Med Ball Twists 3sets x 20reps; rest 30sec
+
D.) AC wod; Complete for time;
Ladder 1-10/10-1
Chest to Floor Push-ups 1,2,3,4,5,6,7,8,9,10
Box Jumps 10,9,8,7,6,5,4,3,2,1
TIME 2:14
I got all mixed up around in middle numbers. I will have to do this again.