Warm up
400m Run
Then, 2 Rounds:
10 Shoulder Rolls (pvc)
10 Overhead Squats (pvc)
Strength
With a Barbell:
10 High Pulls
10 High Hang Muscle Snatch
10 Overhead Squats
5 Snatch Balance
5 Snatch (Pause at hang position and the high hang position on the way up!)
Snatch (25 Minutes)
5 x 1 @ 75% of 1RM
Metcon
10 Minute AMRAP:
5 Power Snatch (155/105#)
10 Handstand Push Ups
15 Air Squats