Hollow Rockin!!! Love those Tabatas
WU: Jog 5 Min, Walking Stretch, Agility. Wall Stretch
Strength: Hang Snatch/ Overhead Squat combo. 10-10-10
Hang Squat Snatch if you have it. Otherwise you will complete a good OH squat with each Snatch Rep. Reps are high weight is low.
WOD: Raise the Roof
3 RFT
15 Overhead Squats 95/65
30 Lateral Jumps (over BB)
45 Situps
Icing: Get a Good Nights Rest.