Warm Up
4 minutes of run, row or bike
Samson Stretch
Squat Therapy
Waiter Walks
Hanging Shrug
Abmat Sit Ups (x25)
Superman’s (x25)
Frankenstein Walks
High Knees/Butt Kicks
Weighted Good Morning’s
2 minutes of run, row or bike

Skill Work
Power Snatch
Overhead Squat
Squat Snatch

5 x 3 of:
Snatch Balance

*Focus on speed and technique

21 Power Snatch (95/65)
21 Burpees
21 Pull Ups (modification: banded pull ups or jumping pull ups)
21 Pistols (modification: assisted pistols or air squats)
15 Overhead Squats (95/65)
15 Burpees
15 Pull Ups
15 Pistols
9 Squat Snatch (95/65)
9 Burpees
9 Pull Ups
9 Pistols

*If you are doing air squats instead of pistols, you will double the number of reps (42, 30, 18)