3-5 minutes of workout prep
goblet squats x 10
single leg DL x 10/side
single arm row x 10/side
wall angels


A. 5 minutes of snatch balance work
**for those who cannot perform this work on Snatch Grip rDL x 10×3
b1. DB preacher curls x 8-10×3
b2. tricep ext. (db’s or bands)x 8-10×3
b3. Broad jump x 2 for max distance x 3
16 minute amrap
20m farmers walk, 70/55#
15/12 cal on bike
8 burpees
4 ball slams, 50/30#

Cool Down
partner oh bar stretch x 30 sec. x 2
pigeon pose x 30 sec. x 2
cobra to child’s pose x 20