Warm-up
0-5:00
Briefing
5:00-30:00
Banded Knee Lockouts x20/20
Banded Single Deadlift 2×10/10
Banded Reverse Lunge 2×10/10
Banded Hamstring Pull Situp 20
Marching Hip Bridge x20
Yoga Pushups x10
Clean Demo and Technique
Metcon (Time)
400m Run
21 Burpees
400m Run
15 Burpees
400m Run
9 Burpees
200m Run
9 Power Snatches
200m Run
15 Power Snatches
200m Run
21 Power Snatches 75/55