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