Warm up:
200m Run
20 90/90 Switches
10. Kang squats
10. Plate ground to overhead
10. I-Y-T
5/side Perfect Stretch
5 Seal to downdog
Strength: (1 Set every 2:30)
5x5 Elevated Snatch Grip Deadlifts (90-95%) 1RM Snatch
Every after set 30 sec plate overhead hold
Metcon: (18 min cap)
8 Rounds for time
4 Hang Power Snatch (95/65)
6 Lateral burpee over bar
3rd floor run
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