General Warm-up:

1000m Row/800m Run

Group Mobility

Workout Specific Warm-up:

5 X 3 Snatch Balance, up to 185 lbs (135 lbs)

5 Box Jumps after each set

Workout:

3 Rounds for time of:

21 Overhead Squats (95/65)

15 Pushups

9 Weighted Situps (20/14)