Warm Up:
400m run
Then
10 muscle snatch
10 snatch grip press
10 overhead squats
10 snatch balance
10 sots press
Strength:
Hang Squat Snatch
3 sets of 3
Then
Overhead Squats (from the rack)
3 sets of 3
Rest 1 Min between all reps
Metcon:
15 min AMRAP
20 wallballs 20/14 lbs 10/9 ft
20 cal row
