Warm-up

Strength:

Every 2min x 12min

Bench Press x 5-5-4-4-3-3

Conditioning:

30 Hang Power Snatch 115/75

30 Double Dumbbell Box Step-overs 24/20in 35/25lb

30 Toes to Bar

or

30 Hang Power Snatch 75/55

30 Double Dumbbell Box Step-overs 20/20in 25/15lb

30 Hanging Knee Raises

Finish: 2-3 sets for quality

30-45sec Box Shoulder Stretch

15-30sec each arm Thread the Needle Stretch