Warm Up/400m Run
PVC Warm Ups
Calf/ham/quad stretch
PVC movements or empty barbell
10 Muscle Snatch
10 Snatch Grip Press
10 Overhead Squats
10 Snatch Balance
10 Sots Press
Strength:
Hang Power Snatch + Hang Squat Snatch
Use Heavy Weight (1+1) every 1 minute for 10 minutes.
Metcon:
6 rounds:
1 round every 4 minutes
15/12 Calories on Rower
9 Burpees
200m Sprint
