Buy in:4 sets of 25 Double Unders. Tabata downdog progression. 1 minute each per side-Captain morgan stretch, static spiderman lunge. Mobilize.
Unloaded barbell complex: 5 reps each- snatch balance (power), snatch balance (squat), overhead squat,push press, front squat, strict press
3 sets of 5 reps squat snatch at wod weight. If you're the conscientous type, have a trainer indicate how significant your lack of depth is.
Complete 5 rounds for time of:
15 squat snatches (53/75)
Run 400 meters