Table for 1

warm up:  20 walking lunges, run a down and back sprint @ 60%, 20 jump squats, run a down and back sprint, 20 jumping pull up, run a down and back sprint (the sprint is about 30 yards total).

Str: Hang power snatch 5x3.  Pick a weight you can move with a ton of speed.  Then we will practice a front squat drop, I'll show you at the gym.  Basically dropping from standing into the hole, working on foot work.

WOD:  30:30 6 rounds of each.

Box Jump
clapping or plyo push up
plank hold/ mtn climber (30 plank other 30 mtn climber.)

cheers!