A – Coaching and Refinement: KB snatches.  Coach incorporate tech work into warm up.  

Focus on low hips and straight back.  

Focus on full hip extension.

Focus on high elbow pull.


B- 20 min running clock

Run 200 every 2 mins (including at start)

Max Reps KB snatches – alternating arms


C – 40 burpees for time


D – Cool down

3 rounds

15 second rig hang

15 hollow rocks