Warm-up
0-5:00
Briefing
5:00-30:00
Kneeling Kick Out 2×12
Single Leg Knee Raise 2×10
Bench Knee Raise 2×10
Snatch Prep
Box Jumps
200m Run
Metcon (AMRAP – Reps)
30:00-55:00
20 AMRAP
200 meter run
3 Box Jumps, 3 Hang Power Snatches
200 meter run
6 box jumps, 6 Hang Power Snatches
200 meter run
9 box jumps, 9 Hang Power Snatches
continue sequence until 20 minutes is up