• 1. Warm-Up
  • Mobility:  Shoulders/Hips/Midline
  • 3 Rounds
  • 14 KB Snatch
  • 16 Mountain Climbers
  • 8 Sit-ups
  • 8 Squat Jumps
  • 2. OLY
  • TNG Power Snatch 10×3@75% 
  • Every 90 seconds
  • 3. Met-Con
  • 4 Rounds
  • 16 Single Arm KB OH Walking Lunge 53/35
  • 16 Burpees
  • 24 Sit-up Get-Ups

  • 4. Interval
  • 5 Rounds
  • 25 cal row
  • 15 Push Press 115/85
  • 3 Muscle Ups
  • 2:00 rest