Warm-up

20 Jumping Jacks

20 Plyometric Squat Jumps

Calf/ham/quad stretch

PVC movements

10 Muscle Snatch

10 Snatch Grip Press

10 Overhead Squats

10 Snatch Balance

10 Zots Press

Strength

Muscle Snatch + Power Snatch

(1+3) x 5 @ 50%

Metcon

Complete with a running clock as:

On the 6:00: 1x 800 m

On the 3:00: 3x 400 m

On the 2:00: 5x 100 m

— Rest 1 min —

On the 1:00: 7x 50 m