Warmup
400 m run
100 ft each
High knees
Butt kicks
Backward lunge steps
Empty bar
2x
-hip width grip 1 min overhead hold
-5 slow controlled wall squats
Then-
Go over hang power snatch
Set weight to 95/55-65
metcon
20 min amrap of
3 hang power snatch
6 oh lunge steps STANDING IN PLACE STEPPING BACKWARD
20 double unders or 40 singles
Cooldown
3x
With PVC
7 oh squats slow and controlled
14 PVC passovers
21 PVC toe touches in V Position