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.