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
Shogun CrossFit 