Warmup
400 m run
10 squats every 30sec x 3 min
-empty bar perform
5 snatch from hip
3 from knee
1 from shin
5 hang clean n press
-load weight as form allows
Metcon
4 rounds of
50 lunge steps
10 ground to overhead 135/75+
(Can snatch or clean n jerk)
Cool down
3x
20 cal easy pace row
50 ft walk out