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Dynamic Warm up
hand walks(inch works)
6 count burpees x 5 (regular in round 2)
10 each of
squats (30 sec hold round 1)
push ups (hand release round 2)
You may use band mups or from the knee or from a box.
20 muscle up transitions for quality
3 pos snatch (hang, mid thigh, below the knee)
10 unbroken snatch
10 unbroken box jumps
rest 3 min
5 rounds. you may increase wt as needed score weight/box/rounds
Calf stretch/roll on bar