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 Three sets of:

A1. Hip Extension on GHD x 10 reps, rest 45s

A2. Split Squat x 8 reps each, rest 45s

A3. Banded FAce Pulls X 15 @ 21X1 
B. 0:35-0:50

3 Rounds for time:

400m Run

30 KBS

10 Burpees


A. Warm up: 3 sets: Snatch Pull to knee X 5 reps

3 sets: Tall Snatch X 3 reps @ 30,40,50%
B. Every 2 minutes for 6 sets (12mins)

Snatch X 1.1 (rest 10s between singles), build to a heavy for today
C. 0:30-0:50 

10 rounds for time

3 Power Snatch Beg – (75/55) Adv – (95/75) 

4 Overhead alternating lunges 

5 Lateral burpees over the bar

*Use a weight that you can complete 4 UB Lunges with. You need not go too heavy, make these all quick transitions for movement to movement.