Warm Up:
200m Run
20 Air Squats
20 Alternating Lunges
Empty barbell or PVC Snatch Prep
10 of the following: Muscle Snatch, Press, OHS, Snatch Balance
Strength:
High Hang Snatch + Hang Snatch (1+1) x 5
(heavy sets and records your working sets on BTWB)
Metcon:
7 rounds for time of:
15 Kettlebell Swings, 53/35 lbs
15 Power Cleans, 95/65 lbs
15 Box Jumps, 24/20 in