Warm-up: 20ft butt kickers, 20ft high knees, 20ft side shuffle each direction, 20ft Duck walk, 20ft lunge + Reach, 20ft inch worm
Pre-mobilty: Posterior chain smash and floss

Health and Fitness
A. Four sets of:
A1. Deadlift x 6-8 reps @ 3011, Rest 60 seconds
A2. Knees Raises x 8-10 @2101 (slow and controlled down), rest 60s
B. Three sets for times of:
100 Single skips
30 KBS
20 box step ups
**Rest 3 minutes
A. Spend 5min on Snatch Deadlift @50% (focusing on back position and squeezing the floor away with your legs),

B. E2M x Six sets of (12min):
Power Snatch x 1.1.1 (rest 10 seconds between doubles),
C. Three sets for times of:
100 Double-Unders
30 Kettlebell Swings (55/35)
20 Box Jumps (24/20)
**Rest 3 minutes

C. Mobility = Foam roll calves and legs