General Warm up :

10’

5 dog – snake

5 Sumo squat

5 OHS pvc

5 hanging K2C

Primer : Snatch / Truster

Conditioning : HOPE

3 rounds, 1 min per station, of:

Burpee

Power Snatch, 75/55 lbs

Box Jump, 24/20 in

Thruster, 75/55 lbs

Chest-to-bar Pull-up

Rest 1 min