Warm up

200m run
20 Banded GMs
20 Banded P/A
20m Spider-man
200m run
20 SL Hops
20 Kipping swings
30 sec Keg Stretch
20 Wall balls
200m run
2 rounds
3 RDLs
3 Muscle Snatch
3 Snatch Grip Push Press
3 OHS

Conditioning

“Bartender”
5 Rounds
12 Deadlifts 50/35kg
9 Overhead Squats
6 Hang Power Snatches

Midline

4 Rounds, Not for Time:
18 Banded Good Mornings
15 x 4-Count Flutter Kicks
12 Glute Bridges