Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Strength: 4 x 10 @ 55% of snatch
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*Rest 3 minutes
*EMOM10, 10-thrusters w/broomstick or PVC pipe
*Rest 2 minutes
*Rest 5 minutes
*15 minutes of cardio. Easy pace.