A: Warm Up
2 sets with an empty barbell
15 Front Squats
15 Push Press
15 Power Snatches
B: Mobility/Prep
C1: Strength
Front Squat
Build up to a heavy set of 3 reps
C2: Endurance
Strong n smooth
3 rounds
30 Calorie assault bike
200 m row
10 air squat
D: Met Con
Complete in 12 minutes
21-15-9 reps
Wall balls 20/14
Toes to bar
Power Snatches 95/65
