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