WOD

Back Squat
Build to tough single
Rest as needed

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Power Snatch
Every 2 mins perform 2 Snatchs – drop each rep with quick reset x 6 Sets
Start @ Moderate Weight, build slightly as needed but not intended to be max out session. Sub Hang version for those lacking bottom hip position / good 1st pull

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5 Sets:
250m Row
5 Squat Cleans @ 155/105 (Sub Power or Hang if skils are needed)
7 Box Jumps
9 Deadlifts @ 155/105
Rest 1:30 min

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Front Leaning Rest on Rings
3 Sets x 45-60s Holds
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Rear Foot Elevated Split Squat
3 Sets x 8-10 reps/side @30X0
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GHD Back Extension
3 Sets x 10-15 reps @ contrrolled tempo