Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles,  2-karaoke’s, 4-50% sprints. Part #2: 20-snatch grip dead-lifts, 15-hand power snatch, 10-shoulder press.

Strength: Shoulder Press 1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60%.

WOD: 10 rounds of 7-95/65lb power snatches 7-burpees and a hill run.

L-2: 75% 1RM snatch. L-1: 55/35

Games Athletes: bar facing burpees

Endurance: 200-sit-ups.

Recovery: 20-slow ghd layback sit-ups, 20-ghd back extensions.