Warmup: Athletes choice. Stretch, gossip, or skip running.
200m farmer carry HAP
200m forward sled drag 135/90
200m overhead plate carry 45/25
200m backward sled drag
5 muscle snatch +
5 snatch grip push press+
5 OHS +
10 ft duck walk in bottom of snatch
Weightlifting: 10 minutes build up to a heavy complex of 1 power snatch + 1 OHS
Metcon: 20 Minute Amrap
5 squat snatches @50% of strength complex (1 and dump reps)
20 WB 20/14
Rest 90 sec after each round
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