Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Strength: 5 x 2 @ 90% of snatch
*20 minutes of cardio. Change speed, incline and/or resistance every 2 minutes.
*Rest 5 minutes
*3rds, 10-box jumps (24/20), 20-push press w/broomstick or PVC pipe, 30-sit-ups
*10 minute of cardio, easy pace.