Warm Up:
400m Run
Then
3 sets of 10 single arm dumbbell overhead squats
(start with a very light weight or pvc)
Strength:
Overhead Squats
5 sets of 3
Increase weight after each set
Metcon:
For time:
80 Double Unders
20 Burpees Over Bar
20 Hang Power Snatches, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Hang Power Snatches, 95/65 lbs
20 Burpees Over BarÂ
80 Double Unders