Strength: Squat Snatch (15min)
(Practice the movement and getting comfortable going down into a full squat. No rep scheme here. Just practice the movement and work on form. Increase weight as you get more comfortable)
Conditioning:
5rds:
200m Run (outside for those who want to brave the cold...inside for those who do not) or 250m ROW or 1:00min on bike or eliptical
40 Dubs (80 singles)
15 Burpees
15 Goble Squats (55/35)