DB Snatch, Chin-ups, SL Squat Work

Warm-up:

1 mile @ 8.5 mph
Active Stretching

21-15-9 (untimed):

Dumbbell snatch, right @ 20lbs
Dumbbell snatch, left @ 20 lbs
Chin-ups

Single-Leg Squat Workout:

2 sets of 10 x Single-Leg Squats per leg
2 sets of 15 x Bulgarian Split Squats per leg
2 sets of 15 x Step-ups w/ 15lb dumbbells per leg

Quick Core:

20 x Back Extensions
100 x Crunches
20 x Back Extensions
100 x Crunches