Strength
12 mins to find a heavy 3 pos snatch. Hi hang – hang – floor

Conditioning
Tabata intervals
20 secs work 10 secs rest for 8 intervals
Complete all 8 on same exercise before moving on
No rest between exercises
Score is total reps combined for all 4 exercises

Calorie row
Kbs 24/16
Ab mat Sit ups
Kb Goblet squats 24/16