Warm-up

1 min air assault

Calf/ham/quad stretch

PVC movements

10 Muscle Snatch

10 Snatch Grip Press

10 Overhead Squats

10 Snatch Balance

10 Zots Press

1 min air assault

Strength

Pause Snatch Balance

2-2-2

Pause High Hand Snatch

2-2-2

Pause 2 sec at the bottom for each movement

Heaviest weight possible for each set

Metcon

50 Double Unders

10 Squat Snatches, 155/105 lbs

50 Double Unders

8 Squat Snatches, 185/125 lbs

50 Double Unders

6 Squat Snatches, 205/145 lbs

50 Double Unders

4 Squat Snatches, 225/155 lbs

50 Double Unders

2 Squat Snatches, 245/165 lbs