Warm-up
15 squats
10 sit ups
5 push ups
10 sit ups
5 push ups
Weightlifting
Introduce Snatch
1-2 min on pull
1-2 min on shrugs
1-2 min on high pull
1-2 min on catch
3-4 full
Complete:
5×5
Metcon (12 Rounds for weight)
3-1-04
EMOM 12 min
3 cleans
1 front squat
4 push press