Warm-up:

200m run then 3rds of:

10 OHS w/ PVC, 6 push-up to spiderman stretch

Strength:

Front Squat

5×75%, 4×80%, 3×85%, 2×90%, 1×95%, 5×75%

WOD:

4rds for total time

5 Power snatch @ 75% of 1-RM

15 Air squat

5 HSPU

100m run

Rest 1min