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