Warmup:

400 m run or 500m row

Mobility:

Dynamic stretch/CS

B warmup

two rounds of

150 m run

10 goblet squats w/db

10 snatches, 5 each arm

5-10 push ups

Workout warmup:

Bench Press

5x5 @ 75%

Workout:

For Time:

400m run or 500/425 m row buy in, then:

10-20-30-20-10 reps of:

Alternating DB Snatches 50/35lb db

Push ups, elevated feet, two 45/one 45 lb bumper