Warm-up
400m
Calf/ham/quad stretch
PVC movements
10 Muscle Snatch
10 Snatch Grip Press
10 Overhead Squats
10 Snatch Balance
10 Zots Press
Strength
Hang Squat Snatch + Overhead Squat
5 Sets of (2+2)
Work up to a heavy weight
Metcon
200m Farmers Carry single arm 53 lb
18 Pull-ups
200m Farmers Carry single arm 53 lb
16 KBS
200m Farmers Carry single arm 53 lb
14 T2B
200m Farmers Carry
12 HSPU