Every two minutes, for 14 minutes (7 sets):
Hang Snatch, 1-2 reps

Coach Alex’s Notes:
Let feel dictate the load. If you feel good, increase the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

Every three minutes, for 24 minutes (8 sets):
Minute 1 – 20 Kettlebell Swings (32/24kg)
Minute 2 – 14 Lunges (32/24kg)
Minute 3 – 10 Push-ups

Five minutes of:
Static Stretching or Tissue Work (time permitting)

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