Warm-up
400m Run
Then
PVC Warm Ups
Calf/ham/quad stretch
PVC movements
10 Muscle Snatch
10 Snatch Grip Press
10 Overhead Squats
10 Snatch Balance
10 Zots Press
Strength:
Power Snatch + Overhead Squat 5 sets of (2+2)
Metcon:
For time
100 double-unders
25 toes-to-bars
25 deadlifts
50 box jump overs
25 pull-ups
25 Burpees
100 Double-unders
Men use 225 lb. for deadlifts and a 24-in. box.
Women use 155 lb. for deadlifts and a 20-in. box.