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
