Warmup
Run 400m
10ea KB Windmills
10 Goblet Squats with pause
10 Burpee Broad Jumps
Strength
Back Squats
3, 3, 3, 3, 3+
*Work up in weight. On final set, try for more than 3 perfect reps.
WOD
30 Snatch (115/75)
30 Clean & Jerk (115/75)
REC
3x20 Abmat Situps
*Use straight legs, tap the ground behind your head then your toes.