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