Warm Up
PVC pass throughs
360 degree lunges (one foot is planted then lunges around clockwise and counter clockwise, should be 8 lunges in each cycle around)
200m jog
20 squats with med ball overhead
20 lunges with med ball over head with one arm
20 wall balls
200m run
Strength
3 rounds
5 weighted push ups
30 sec. weighted plank hold in between
WOD
Snatch
Form review
Overhead squats
5 x 5 at light weight
Hang power snatch
5 x 5 at light weight
Snatch
5 x 5
Post
1 min. max burpees
Banded shoulders and PVC stretches