Mobilize, then:
3 sets of: snatch balance + oh squat + Power snatch
5 sets of: Power snatch + overhead squat
WOD
3 rounds for time:
200 m run
20 air squats
40ft handstand walk or 4 wall climbs
*at the 15 minute mark:
for time (one round)
600 m run
60 air squats
120ft handstand walk or 10 wall climbs
Optional wod:
every 4 for 12:
50 double unders
10 burpee box jump overs
18/12 cal ski
Core:
3 sets of:
Snadbag hearhug hold x :60sec
plank x :60 sec
*rest as needed