Warm-up

Coaches Choice

Weightlifting

Dumbbell Snatch (10 - 15 min)

Get comfortable with doing the movement.  Light to moderate.  Only work heavy if you're comfortable.

Metcon 

In teams of 2
for time :

100 DB Thrusters 35#/20#
100 DB Goblet Squats 50#/35#
100 DB Snatches 50#/35#
100 Box Jumps 24"/20"
100 Wall Balls 20#/14#

Pace yourself and be smart about the weights you use.  Crush it!

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