Warm up(0:00-10:00)
:30 sec row
:30 sec knuckle drags

:30 sec bike
:30 sec walkouts

:15 sec row
:15 sec active spiderman

:15 sec bike
:15 sec active samson

followed by

Barbell warm up
5 goodmornings
5 back squat
5 elbow rotations
5 strict press
5 stiff leg deadlift
5 front squat

Mobility(10:00-15:00)
Front rack stretch-1:00 min
Elevated child's pose-1:00 min
Pigeon pose-1:00 min per

Skills/Teach(15:00-35:00)
Row-fast handle, straight arms, full rom
Bike-knees in, seat height, use arms and legs

Power snatch
Prep:
Burgner warm up x3
down and up
high wide
muscle snatch
snatch land 2 in, 4 in, 6 in
snatch drop

Power clean-
Prep: 
10 second hold receiving position 
2 High Hang Power Cleans 
2 Hang Cleans 
2 Power Cleans

Jerk-
Movement prep:
10 sec hold jerk catch
2 strict press
2 push press
2 jerks

Run through(35:00-40:00)
3 cal bike
3 pwr snatch
3 cal row
3 clean and jerk

Metcon(40:00-60:00)
"Power Down"
15-12-9
cal row
power snatch 95/65
directly into
15-12-9
cal bike
clean and jerk 95/65

Opt(12)
1600m walk/run
5x100m shuttle sprint
5x1 heavy clean and jerk
500m row

Finisher
30 t raise
:30 sec chest opener per
100 flutter kicks
1 min hamstring stretch per