Warm up

200m run
20 SPC
20m Banded Walk
20 Banded GM
200m run
20 SPC
20m Bear crawl
20m Broad jumps
200m run
20 SPC
10 Muscle cleans
10 Front Squats
10 Hang Squat cleans

Class

Squat Clean
Minutes 1-2-3: 3 Squat Cleans (62-65-68)%
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (72-75-78)%
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (82-84-86)%
Minutes 12-13-14: 1 Squat Clean (82-84-86)%

“Overtime”
For Time:
200 Meter Run, 21 Power Snatches 35/20kg
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats