Warm Up:

400m Run

PVC shoulder movements

Snatch Prep with PVC then empty barbell

Strength:

Power Snatch

5 sets of 5

Start at 55% of 1 RM then increase 5-10lb after each set

Metcon:

Rowing intervals

15 rounds of:

20 seconds rowing hard

40 seconds rowing soft

then

10 rounds for time of:

10 burpees

10 pull-ups