As quickly as possible

400m Run
20 Alternating Kettlebell Snatches
20 Goblet Squats
400m Run
15 Alternating Kettlebell Snatches
15 Goblet Squats
400m Run
10 Alternating Kettlebell Snatches
10 Goblet Squats

Deadlift

Work up to a heavy triple in 15 minutes

“Diane”

21-15-9
Deadlift (225/155)
Handstand Push-ups

Back Squat

5 sets of 3

After each set, 3 Turkish Getups on each side. Go as heavy as possible.

20-15-10

Thrusters
Burpee lateral jump
Weighted Sit-up

As quickly as possible

40 Kettlebell Swings
40 Box Jumps
30 Toes to bar
Rest 90 seconds
30 Kettlebell Swings
30 Box Jumps
20 Toes to bar
Rest 90 seconds
2 minute cumulative plank
Rest 60 seconds
1 minute max GHD Hip Extension or Superman

Power Snatch + Hang Power Snatch

6 sets of 1+1

After each set, 5 Ring Dips at 41X2 tempo

5 Rounds

5 Power Snatches
35 Double Unders
200m Sprint

Coaches Notes

Barbell movements from the hang position can be tricky for people to pick up. The easiest way to get set up correctly is by sliding the bar down your thigh as you reach back with your hips. Stop once you get to right above the knee. You should now have a triangle of empty space inside your arms, legs, and torso if looking from a profile. All that is left to do now is slide the bar back up through the hips as you jump vertically. The tighter you remain at the hang position before initiating the jump, the more force that will applied to the bar.