Warm up:

3 Rounds:

10 Single leg hops Right

10 Single leg hops Left

10 Staggered stance good mornings (5/5)

4 each Single DB DL + 4each Single DB Swings

Conditioning:

6 Rounds for Time of: 13 Min Cap

9 Barbell Power Snatch

36 Double Under/Jumping Jacks

-OR-

6 Rounds for Time of: 13 Min Cap

10 Alt Hang DB Snatch

36 Double Unders/Jumping Jacks

Cooldown:

1:00 each side calf smash

1:00 standing forward fold