Warm-Up
2 Rounds
400 Meter Run
30 Abmat Sit-ups w Medball

15 Minutes Mandatory personal mobility (ask a coach for help if you need a hand)
We can even do Romwod after class.

Strength
10 Minutes to find...
3 Rep Max Shoulder Press
then
8 reps @ 80%

Conditioning
EMOM 16
Odd: 4 Toes to bar
5 Burpees
6 box jump
Even: 8-12 Calorie Row

Weightlifting Club
Hang Snatch(above the knee)
 Work up to HEAVY SINGLE
Every 2 Minutes for 2 rounds
2 Hang Snatches @ 80%

Every 2 Minutes for 4 Rounds
2 Snatch Balances (8 RPE) 

then
3x10 Upright Row (in snatch grip)