Warm-up

Calf/ham/quad stretch

PVC movements

10 Muscle Snatch

10 Snatch Grip Press

10 Overhead Squats

10 Snatch Balance

10 Zots Press

Strength:

Overhead Squat w/ a pause at the bottom

5 sets of 3 

85% of 1 RM Snatch

Metcon:

AMRAP 20 Minutes

10 Bar Muscle-ups

15 OHS, 135/95 lbs

20 Bar Facing Burpees