Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds of:

Knee raises.

10 goblet squats

10 DB Snatches

Strength

10 min EMOM

Front squats, 3 front squats on each min. HAP. Try to add 5-10 lbs over last week.

Workout:

Every 3-min x 5 rounds:

150m Run or row.

10 Toes-to-bar

10 box jump overs.

Max reps Alternating DB Snatches (50/35)

* One minute rest between rounds