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
