General Warm up :

10’

5 DL pvc

5 pull press pvc

30” jump rope (single leg)

5 hanging scapular retraction + K2C

 

Test Gymnastyic : 50 T2B for time ( k2E,K2c)

 

Conditioning :   5 RFT

15 Power snatch 42/30 , intermediate 30/20 , Newbie 20/15 , 15/10 Beginner muscle snatch

400 Run