Warm Up
Foam roll quads and calfs
3 rounds
1 Lap run
30s Hollow hold
5 Burpee broad jump
Skill
Empty bar snatch and OHS warm up:
5 reps each
Muscle
Power
Squat
Strength
BACK SQUAT
Back squat 3×1 @ 90%
Tempo 3s down, 1s pause, 2s up

If feel good, go for 1 RM

Metcon
CF.18.10.01
30 Power snatch @ 60/35
30 Burpee over bar

If too many people go in two heats
Athletes resting will count the reps of the working athletes

*SCALE WEIGHT IF CANNOT STRING MORE THAN 5 POWER SNATCH TOGETHER