5 Min Med Ball Drills (OH, WB, Granny, R, L)
Power Snatch Drills with Bar or PVC
Hang Power Snatch
10 Power Snatches
50 Double Unders
1 Min off Between Rounds
MOD: Hang Power Snatch & 15 NPU Burpees for DU
7 Rounds or 20 Mins
15 KB Swings
1 min Rest
These efforts should be High Intensity Intervals! Recover as best you can in the 1 min rest.
6 Mins Groups of 3
Sit with backs to the middle and pass a heavy object around.
Change Direction on the minute