Warm up

200m run
20 Wall balls
20 Hollow rocks
20 super mans
200m run
20 Kipping swings
20 Hollow rocks
20m bear crawl
200m run
20m Spider-man
Burgener W/A

Class

Snatch Complex
5 Sets:
1 Snatch Pull
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low Hang Power Snatch

Building to a Moderate

“Rush Hour”
On the 4:00 x 5 Rounds:
200m Run
9 Barbell Facing Burpees
6 Power Snatches 50/35kg