Alpha:
5min @80%
6 TTB
12 Alternating Arm KB Snatch [24kg/16kg]
24 DU

• Walk 3min

Beta:
5min @80%
14 Walking Lunges
10 STOH [45kg/30kg]
4 BJSD [30"/24'', ie competition height]

• Rest 7min x 2

(Ie Alpha + Beta done twice)

• Consistent pace. Make as many rounds on second Alpha as in the first.