Complete before SWOD:
Max Height Box Jump

then after SWOD:...
Max Weighted Pull Up or Chin Up
 

SWOD:
Power Snatch 2 RM, 3x2 @ 90% of 2 RM

12 SETS UPHILL SPRINTS 20YRS your walk down is your rest period

• The goal of this workout is to isolate the stretch reflex in the legs allowing for a more powerful start, jump, and to increase the strength of your overall core the 2nd half of this is for speed increasement, focus on the fast twitch fibres and the glycolytitic energy system in the body. Just like our muscles, we need to train our energy systems, as well in order to maintain optimalitiy

SWOD:
Deadlift 5 RM
Pull ups 5 x MR (strict with a slow count pull slow count down)

WOD:
100 pullups, run 800
100 pushups, run 800
100 situps, run 800
100 squats, run 800

WOD:
Complete the following on the minute for 10 minutes:

•  3 Weighted Pull Ups
• Max Rep Power Cleans 75%-80% of 1 RM

EWOD:

• Run 800 meters
• Run 400 meters backwards
• Run 800 meters
• Run 400 meters backwards

SWOD:

• 5×2 Power Snatch
• 5×2 Snatch High Pulls
• 5×2 Snatch Pulls

Once completed finish with bridging 3 sets at Max rep at a full bridge
once completed finish with full sit ups to standing position 3 x 12