Warmup
Speed Ladder
Hip Mobility
10 Downdog Push-ups

Conditioning

“H3N2”

35 Minutes

Complete the following in 5 minute intervals.
The coach will tell you where to start.

1000 Meter Row
50 Burpees
30 Strict Pull-Ups
75 Kettlebell Swings
30 Box Jump Overs
50 Wall Ball Shots
25 Barbell Snatches

L4 – C2B pullups, 32/24 swings, 135/95 Squat Snatch
L3 – 95/65 Squat Snatch
L2 – 75/55 minimum weight Power Snatch
L0/1 – Single arm kettlebell snatch 25 per hand