Loosen hips and get warm for strength work.
Part A strength (20Min)
Find your snatch + OHS 1RM
* Perform snatch then immediately after perform 1 overhead squat this = 1 rep
Part B (20 min cap)
Wall ball 20/14
Burpee over rower
* Complete climbing ladder of 1's, when completed 1s,2s etc to 10. You must finish on 50 cal row.
* Score is just for workout, 50 cal row is separate i.e. 13.34 + 50Cal if you complete within 20mins. If not 17.24 + 32Cal.