16.1Warm up:  Row 500m, 15 elbow circles, 15 arm circles in each direction, 15 PVC pass thurs, 20 torso rotations, 15 PVC good mornings, 10 Iron cross on each leg, 10 Scorpian on each leg, Walking lunge and twist x 40ft, walking leg swing x 40ft

Health and Fitness: 

A. Every minute, on the minute, for 21 minutes:
Minute 1 – Bulgarian Goat Bag Swings x 8 reps @ 2011
Minute 2 – Supine Leg Curl with Med Ball x 8 reps
Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111 (use bands from Rig if needed)

B. Complete as many reps as possible in 6 minutes of:
12 Alternating Single-Arm DB Snatches
15 Wallball

Classic: 

A. Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+

B. Complete as many rounds and reps as possible in 6 minutes of:
6 Power Snatches (60%)
15 Wall ball

Mobility: Pigeon, Spiderman, banded Over head