Warm-up

 

10-15 min warm up and stretch
then discuss workout and movements

Metcon (Time)

25 min to complete

 75 hang power snatch 45/35
10 burpee
50 power cleans 95/75
10 burpee over bar
40 dead lift 115/95
10 burpee box jumps
30 back squats 135/105 (from the ground)