Warm-up
400m Run
Barbell Prep
PVC movements
10 Muscle Snatch
10 Snatch Grip Press
10 Overhead Squats
10 Snatch Balance
10 Zots Press
Strength
Snatch + Snatch Balance
(1+1) x 5
Work up to heavy weight
Metcon
5 rounds for time of:
12 Ring Dips
12 Push Press, 115/75 lbs
12 Lateral Burpees Over Bar