Warm up

200m run
20 SPCs
20 SL RDLs
20 SA Swings
200m run
20 SA Thrusters
20 Goblet Cossacks
20 Goblet Reverse Lunges
200m run

Class

Pausing Snatch Pulls
5 Sets of 2
Pause (2) seconds at knee level.

Conditioning
“Rush Hour” On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches 50/35kg