Warmup 

30 sec knee to elbow 
30 sec top hollow hold 
30 sec bottoms hollow hold 
3 rounds 
50 air squats 

Strength – either/or 

A. Snatch 
3 position snatch – 70/65/70/75/80x 2 sets 

B. Push press 
1×10@60
1×8@65
1×6@70
4×4@75

MetCon 

800 m run buyin 

8 strict pull-ups 
8 box jumps 36/24
12 kb swings 

16 min amrap

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