A. Warm-Up 

3 Rounds of: 

1:00 Light Row or Bike 

10 PVC Pass Throughs 

10 PVC Good Mornings 

10 Glute Bridges 

*Hang Power Snatch Warm-Up*

B. Interval Conditioning 

Every 5:00 for 25:00 (5 sets) 

8 Hang Power Snatch 

10 Burpees Over the bell 

12/9 Calorie Row 

*Strength Track – Barbell (95/65)

*Fitness Track – Dumbbell (50/35) 

C. Midline 

1 Set: 

400 Meter Farmer Carry 

20 Strict Toes-to-Bar 

Level 1

Dumbbell (25/15); no push-up burpees

Level 2/Masters 

Barbell (65/45); Dumbbell (35/20-25); optional no push-up burpees 

Level 3

As Written