Warm-up:

200m Run then 3rds of:

3 1 ¼ Front Squats

4 Muscle Snatch

5 Overhead Squats

45sec Hollow Hold

Strength:

Every 90sec x 8 sets

1 and ¼ Front Squat x 2 reps

Conditioning:

4rds for total time

6 Hang Power Snatch

8 Overhead Squat

32 Double-unders

Rest 1min

Rx 95/65

Rx+ 135/95

Finish:

3 sets

45sec Box/Bench Shoulder Stretch

45sec Couch Stretch each leg