0:00-0:10Warm 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