GROUP WARM-UP
1:00 bike (:30 spin, :30 sprint)
10 quarter squat jumps
:10 squatting quad
10 russian kettlebell swings
+ trainer led barbell

BARBELL CYCLING
10 minutes to build to 70-75% of your max power snatch

Every :20 for 5 minutes
1 power snatch
*lighter than weight built to above

ALTERNATE BARBELL
10 minutes to work on power snatch from power position

Every :20 for 5 minutes
1 power snatch from the power position

PUSH WORK
2 sets:
5 half kneeling kettlebell presses + 10 single arm (same arm) alternating

lunges each side www.youtube.com/watch?v=pnMBTKlN6nE
(Alternate: 5 half kneeling presses + 10 front rack walking lunges)
8 Z-Press
10 Dumbbell bench press

MIDLINE
400m sandbag carry
directly into
Accumulate 2:00 plank