For time:
100 alternating single-leg squats
50 thrusters (34/52 kg)
25 hang power snatches (34/52 kg)

TIMECAP: 20:00

DYNAMIC WARM-UP | 7:00
1 set:
1:00 straight arm plank
1:00 single-unders
1:00 air squats

1 set:
:45 straight arm plank
:45 single-under hop side to side
:45 duck walks

1 set:
:30 straight arm plank
:30 single-leg single-unders
:30 candlesticks

HANG POWER SNATCH PROGRESSION | 5:00
Hang snatch pull
Hang muscle snatch
Hang power snatch

PRE-WORKOUT LIFT | 8:00
Start the clock with an empty bar, and have your athletes perform 1 rep at a time until they find a max for the day.
If an athlete doesn’t want to go heavy, have them perform sets of 3-5 reps and focus on technique.

THRUSTER WARM-UP | 5:00
2 sets:
5 thrusters

COOLDOWN STRETCH | 5:00
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg