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Warm Up:

400m Run

10 Muscle Snatches

10 Snatch Grip Press

10 Overhead Squats

10 Snatch Balance

10 Sots Press

10 Hang Squat Snatch

Strength:

Hang Squat Snatch

5 sets of 3

Work on form/accuracy/speed

Metcon:

For time:

50 Wall Balls 20/14 lbs

75 Kettlebell Swings, 53/35 lbs

100 Walking Lunges 

200 Double Unders 

100 Walking Lunges 

75 Kettlebell Swings, 53/35 lbs

50 Wall Balls 20/14 lbs