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