Warm Up:

400m Run

15 Air Squats

Couch Stretch x 60-90 seconds per side

Calf Stretch x 60-90 seconds per side

15 Air Squats

400m Run

Strength:

Snatch

5 sets of 3

Beginners work on technique

Advanced work up in weight each set

Metcon:

4 rounds for time of:

10 Burpees

15 Pull-ups

20 Double Unders