0:00-0:10

Warm up: 500m Row, Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets

Pre-Mobility: T-spine mobilization with foam roller
Health and Fitness

0:10-0:35

A. Three sets of:

A1. Single-Leg Deadlift x 6-8 reps each leg @ 3011, Rest 30 seconds between legs, rest 60 seconds after

A2. Nose-to-Wall Handstand Hold x 45-60 seconds, Rest 60 seconds

A3. Supine Ring Row x 10-12 reps @ 2111 (get as horizontal as possible), Rest 60 seconds
0:35-0:55

B. AMRAP in 15 minutes of:

Run 200 Meters

10 Alternating Single-Arm DB Snatches

20 Jumping Lunges
Classic: 

0:10-0:30

A. Every 90 seconds, for 15 minutes (10 sets):

Snatch x 1 rep @ 80-95%

*Build over the course of the 10 sets.
0:30-0:55

B.Five rounds for time of:

5 Power Snatches (95/65 lbs)

10 Overhead or front rack Walking Lunges (95/65 lbs)

30 Double-Unders
0:55-1:00

C. Mobility: Foam Roll