Strength:
15min to build up to a heavy weight of the complex:
1 Power Snatch
2 Overhead Squats
1 Hang Power Snatch
2 Overhead Squats
Metcon:
2 Rounds for time:
30 Wallballs (#10/6)
30 Toes-to-bar
30 DB Hang Squat Cleans (#22.5/15, x1)
Endurance:
7 Rounds for time:
14 Jump Squats
14 V-ups
14 Box Jumps
14 KB SDHP (#24/16)
14 Back extensions (superman)
14 Double Unders