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0:00-0:10
Warm up: 2min Jog, Jump Squat x 10, Jumping Jacks x 10, Air Squat x 10, Inch worm x 5, Alt forward lunges x 10, Push ups x 6 (2 sec pause in bottom), Shoulder wall slides x 10, Arm circles x 20 each

Pre-Mobility: Banded hamstring flossing on rig x 60s on each side

Health and Fitness:
A. 0:10-0:30

Four sets of:
Good Mornings x 8-10 reps @ 3011
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B. 0:35-0:50

For time:
12 Alt Dumbbell Ground to Overhead
12 Box Jumps
9 Alt Dumbbell Ground to Overhead
9 Box Jumps
6 Alt Dumbbell Ground to Overhead
6 Box Jumps
Run 600 Meters

Classic:

A. 0:10-0:30
A. Every 3 mins for 18 min (6 sets), complete:

Snatch + OHS (Build to a heavy complex)

0:30-0:50

B. For time:

12 Power Snatches (115/75 lbs)
12 Box Jumps (30″/24″)
9 Power Snatches
9 Box Jumps
6 Power Snatches
6 Box Jumps
Run 600 Meters

Mobility: Foam Roll, Pigeon, spider man, up-dog