Dynamic warm up

Skill training

Metcon
Complete as many rounds and reps as possible in 6 minutes of:
6 Power Snatches (45/25kg)
12 Wall Ball Shots (10/6kg)

Rest 4 minutes, and when the running clock hits 10:00…

Complete as many rounds and reps as possible in 6 minutes of:
12 Alternating Single-Arm kettle bell Snatches (24/16kg)
12 Box Jump-Overs (60/50cm)

Rest 4 minutes, and when the running clock hits 20:00…

Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Burpees x Max Reps