Warm-Up:
30 Seconds
Easy Bike 
PVC Pass Throughs
Active Spidermans 

Moderate Bike 
PVC Overhead Squats 
Active Samson + Air Squat 

Faster Bike 
PVC Pass Throughs (More Narrow) 
Push-up to Down Dog

Snatch Biased Barbell Warmup
5 Good Mornings 
5 Back Squats 
5 Elbow Rotations 
5 Snatch Grip Behind the Neck Presses 
5 Snatch Grip Romanian Deadlifts 
5 Overhead Squats

Strength:
Power Snatch
Build to a Heavy Single

Workout of the Day:
“Hot Flash”
30-20-10: 
Power Snatches (95/65)
Assault Bike Calories 

After Party:
Midline Conditioning
Not For Time:
50/35 Calorie Row
20 Strict Toes to Bar
50/35 Calorie Row
35 GHD Sit-ups
50/35 Calorie Row
50 AbMat Sit-ups



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