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:
Hang Power Snatch
Find your 1 RM Max
Then decrease weight by 20 lbs for 3 sets of 3
Metcon:
AMRAP 9
10 Thrusters
10 Over Head Squats
10 Front Rack lunges
10 Burpees
95/65 lbs