Warm up
Hinshaw warm up for running.
then
prepare for snatch/alt leg v ups in 10 minutes

Workout 1
1600m run (Moderate: Not for time)
-Rest 3:00-
200m run
10 Power Snatch 35/50kg
200m run
10 Power Snatch 35/50kg
200m run
10 Power Snatch 35/50kg
200m run
-Rest 2:00-
200m run
20-30 alt leg v-ups
200m run
20-30 alt leg v-ups
200m run
20-30 alt leg v-ups
200m run

Dont run too hot on those 200m so you dont have to rest so much
to start power snatches

Workout Prepare / Warm up for 10 minutes
Test rope climbs 2-3 reps or pull ups 2 x 3-5 reps
then we test single arm db oh lunge walk

Workout 2
For time
20m Single Arm DB OH Lunge walk @15/22,5kg
5 rope climbs / 21 Pull ups
20m Single Arm DB OH Lunge walk @15/22,5kg
4 rope climbs / 18 pull ups
20m Single Arm DB OH Lunge walk @15/22,5kg
3 rope climbs / 15 pull ups
20m Single Arm DB OH Lunge walk @15/22,5kg
2 rope climb / 12 pull ups
20m Single Arm DB OH Lunge walk @15/22,5kg
1 rope climb / 9 pull ups

Lunges always (2x10+10m R/L)
Rope climbs should be done in every 30-45 sec
Pull ups should be done in 2-3 sets with smart rest perioids
Time Target 12-15 min, cap 18 min.

Cool down
2-3 min light cardio
1:00 upper trap lacrosse ball R/L
1:00 Russian baby strech
1:00 cobra to downdog strech