Jas is enjoying saying hello to Phae new doggie, “TOBY” Toby was a rescue dog and is now is loving hands.

Warm up 

• ball release shoulder girdle, lats, tere major, minor, subscap, upper trap…. spent 45 sed each area 
• 8 depth jumps off small box
• walking plank push ups
• angel and inner thigh releases  
• warm up move for snatch 

12 minutes time cap 

• 1 hang power snatch 1 O/H Squat/ Kettlebell swing
• 2 hang power snatch 2 O/H squats 
• so on until you can no longer do it unbroken 

5 rounds FT

7 T2B, pratice swings, with a tight body and external rotation for the shoulders, then knee up
9 Box jumps 24/20
11 Push Press 115/80