Group warm up
Line drills
Then...
3 rounds
8 kettlebell Snatches (choose your weight)
8 kettlebell push jerks (CYW)
8 air squats
Strength/skill
Hang Squat Clean
3-3-3-3-3
Increase weight each set.
*Do not increase weight unless your form is is good
Metcon
Every 5:00 for 3 sets:
10 Hang power snatch 115/80
15 Ring dips, Level 2 with band or box, level 1 push ups
20 Wall ball 20/14, 10ft/9ft
200 meter Run
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