General WU

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

Snatch (8 min EMOM )

ascending in weight perform one snatch and 3 behind the neck snatch grip push press

Metcon (Time)

6 rounds for time
3 rounds 200 meter row
20 yard overhead med balllunges 20/14
3 rounds 100 meter bike
10 wall ball shots 20/14