Warm-up
400m run
1 min air assault
Calf/ham/quad stretch
PVC movements
10 Muscle Snatch
10 Snatch Grip Press
10 Overhead Squats
10 Snatch Balance
10 Zots Press
1 min air assault
Strength:
Snatch
Find your 1 Rep Max (20 min time cap)
Metcon:
For Time
30 Alternating DB Snatches 50/35 lbs
30 Wall Balls 20/14
30 Pull-ups
30 Dumbbell Thrusters 50/35 lbs
30 Med Ball Cleans 20/14
30 Handstand Push-ups