WARMUP

0:00 – 15:00

3 minutes
In place cardio drills

7 minutes
Total body warmup

5 minutes

30 seconds overhead marching in place
30 seconds on the other arm
30 seconds tall kneeling halo to stand up
repeat 

Strength Block

15:00 –  20:00
movement demos and practice

20:00 – 35:00

15 minutes

5-8 crossback lunge to press
8-12 single leg hip thrust
60 sec rest

Conditioning

35:00 – 40:00
workout explanation and movement practice

40:00 – 55:00

15 minutes for reps

2-4-6-8….
Snatches (per arm)
Alternating Crab Reach

So round one is 2 snatches on the right, 2 snatches on the left, and 2 alternating crab reaches (one per side).
Round two is 4 snatches on the right, 4 on the left, and 4 alternating crab reaches (two per side).
Keep going up until the time cap.
You must finish all the snatches on one arm before moving to the other.
You may substitute dumbbell hang snatch (if your kettlebell swing snatch isn’t great).

55:00 – 60:00
Stretch