Skill
Pre-workout:
On an 8:00 clock:
Practice 5-7 sets of a power snatch + overhead squat single from the floor.
WOD
5 x 2:30 rounds:
10 overhead squats @30/42.5kg
30 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.
Stretching
1 set:
1:00 foam roll glutes/side
1:00 foam roll upper back