Warm-up:
Ankle Mobility
Y Squats
Handstand
Strength:
Every 3:00 for 15:00
5 Box Back Squats
For Load
Oly-Lifting:
Hang Squat Snatch
3-3-3-3-3-3-3
Competitors:
For Quality
5 HSPU with 7 seconds negative phase.
-then-
7 Rounds
Each round for distance
0:30 Row
0:30 Rest