Dynamic warmup (10:00):
Alternating toe touches crab walk
Bear crawl ostrich walk
Knee to chest walk leg swing
lateral lunges 2:00 couch stretch
Strength (22:00):
Snatch (full squat)
8:00 warm up
0:00 2 reps, 3:00 2 reps, 6:00 2 reps, 9:00 2 reps, 12:00 2 reps
WOD (22:00):
8X
Run 200m
Rest 2:00