Warmup: Butt kickers, High knees, Shuffle, Grape vine, burpee long jumps (6 reps)

10 Arm circles, 10 chest pops, 10 PVC pass throughs

Mobility: T-spine mobilization
Health 

A. 4 sets

A1. Romanian Deadlift x 6-8, rest 60

A2. 1/2 TGU x 5 each, rest 60

B. 4 x 15 Calorie Assault Bike, :30 rest between sets

Rest 4 mins

3 x 15 Calorie Assault Bike, :30 rest between sets

Rest 3 mins

2 x 15 Calorie Assault Bike, :30 rest between sets
Classic: 

A1. 3×5 Snatch pull to knees

A2. Five sets:

Snatch x 1.1.1 reps, rest 10-20s between reps (choose power or squat depending on individual) 
Rest 2-3 minutes

C. 4 x 15 Calorie Assault Bike, :30 rest between sets

Rest 4 mins

3 x 15 Calorie Assault Bike, :30 rest between sets

Rest 3 mins

2 x 15 Calorie Assault Bike, :30 rest between sets