Baseline: ROM Drills. Run 400m, Burgener warm up (snatch grip), junk yard dog.
Strength: 3-3-2-2-1-1-1-1-1 Snatch
Stamina: 4 Rounds, not timed: 5x Snatch @ 70% 1 RM, 10x Burpee pullup, 50m buddy pull with heavy band.
Work capacity: Complete 30-25-20-15-10-5 reps of the following: Double unders, Wall ball (20#/12#), KB swing (24kg/16kg), GHD sit ups.
Durability: 1x max plank hold. Active stretch or yoga.