A. Warm Up
3 rounds NFT
10 calorie bike
6 Half Kneeling Arnold Press w/ band row/arm @ 20X1 Tempo
5 Single Arm KB Overhead Squat/arm @ 3111 Tempo
30 seconds extended lever plank
B. Strength
4 rounds of the following complex
1 BTN Push Press
1 BTN Push Jerk
2 Overhead Squats @ 33X1 Tempo
C. Conditioning
4 rounds
5 Hang Snatch High Pull
3 Hang Power Snatch below Knee
-rest 15sec-
Row 16sec @ 97%
rest up to 2:30 *record load and total cals
D. Extra
Back Squat
2 reps Every Minute for 10 minutes
*load with 64% of 1RM @ 10X1 Tempo