Derek Hurdle

Warm-up

15 squats
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