Warm up: 4 sets: 60s Row, PVC Pass Throughs, 10 behind the neck PVC press, 10 air squats, 10 good morningsPre-Mobility: Anterior chain smash

Health and Fitness: 

Four sets of:

A1. Front Squat x 4-6 reps, Rest 45 seconds

A2. Strict Pull-Ups x 3-5 reps (add weight if possible or if you cannot do PLU’s do 3-5 negatives), Rest 45 seconds

A3. Plank from Elbows x 45-60 seconds, Rest 45 seconds
B. Complete as many rounds and reps as possible in 7 minutes of:

20 Kettlebell Swings

20 Push Press (DB or KB)

20 Box Jumps or Step-Ups
C. Optional: Two sets of:

30 Second Left Side Plank Hold

Rest 15 seconds

30 Second Right Side Plank Hold

Rest 30 seconds
Classic: 

A. Every 3 minutes, for 18 minutes (6 sets) of:

Hang Power Snatch + OH squat (Build)
B. Complete as many rounds and reps as possible in 8 minutes of:

20 Power Snatches (95/65 lbs)

20 S2OH (95/65 lbs)

20 Box Jumps (24″/20″)
C. Optional:

Two sets of:

60 Second Prone Plank Hold

Rest 15 seconds

30 Second Left Side Plank Hold

Rest 15 seconds

30 Second Right Side Plank Hold

Rest 30 seconds 
D. Mobility: Foam Roll