Strength

Power Snatch

5-5-5-5-5

(weight should increase until you reach your 5 rep max)

Weight:

Warm-up w/#45 x 10 reps (1-2 sets)

1-#65

2-#75

3-#85

4-#95

5-your choice

*these are recommended unless you know your 5 RM Power Snatch

Metcon

Complete 3 rounds for time:

15 Wallball

15 Burpees

400m Run

(perfect for the track)