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 + Overhead Squat

(1+1) x 5

Work up to heavy weight

Metcon:

4 rounds, each round for time, of:

400m Run

50 Double Unders

5 Squat Snatches, 

Athlete picks load

Rest 3 minutes