Warm up(0:00-8:00)
Quad Stretch 
Knee to Chest 
Solider Kicks 
Cradle Stretch 
Side Lunge 
Walking Samson 
Walking Spiderman 
3 Air Squats + Broad Jump 
Toe Walk 
Heel Walk 
Side Shuffle 
High Knees 
Butt Kickers

followed by…

Barbell Warmup 
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
performed with an empty barbell

Mobility(8:00-10:00)
Pvc pass through-1:00
Down dog w/foot pedal-1:00 min

Skills/teaching(10:00-25:00)
Burgener warm up
Down and up
Elbows high and out
Muscle snatch
Snatch lands
Snatch drops
Hang power snatch
With Empty Barbell:
3 High Hang Power Snatches 
3 Hang Power Snatches 
3 Power Snatches

Run through(25:00-35:00)
Take 3 minutes to climb to opening weight then:

50 Meter Run 
5 Calorie Bike 
5 Snatches (75/55)

50 Meter Run 
4 Calorie Bike 
4 Snatches (95/65)

50 Meter Run 
3 Calorie Bike 
3 Snatches (115/80)

Metcon(25)
“All Fours” 
AMRAP 4:00, rest 4:00:
400m run
27/20 Cal bike
Max power snatches (75/55)

AMRAP 4:00, rest 4:00:
400m run
21/15 cal bike
Max power snatches (95/65)

AMRAP 4:00, rest 4:00:
400m run
15/10 cal bike
Max power snatches (115/75)

Options(12)
5x50m sprint
5x100 hill sprint
1600m walk/run
4x1 snatch

Finisher
30 w raise
30 over unders
60 bicycles
60 rtw
2 min hamstring stretch