Movement Specific Warmup:

Box Jump-

20 box step ups
10 lateral box step overs
10 knee tuck jumps
10 box jumps

Burpees-

20 shoulder taps
30 second front plank
10 pushups
5 bottom half burpees
5 burpees

Barbell-

5 good mornings
5 back squats
5 elbow rotations
5 strict press
5 romanian deadlifts
5 front squats
5 high hang snatch pulls
5 hang snatch pulls
5 full pulls
5 overhead squats
5 snatch drops
5 muscle snatch
5 power snatch
5 full snatch

Teams of Two

For Time:

Buy in: 30 Syncho Burpees

80 Box Jumps (24/20in)
60 Snatches (55/75lbs)
60 Box Jumps (24/20in)
40 Snatches (65/95lbs)
40 Box Jumps (24/20 in)
20 Snatches (75/115lbs)
20 Box Jumps (30/24in)
10 Snatches (95/135lbs)

* While partner A works partner B must hold a 45/25lb plate in a bear hug position. If partner B drops plate partner A must stop and wait for Partner B to pick  plate back up or stop and switch.

*Snatches can be performed Muscle, Power, or Squat.

RX+
150/100lb Sandbag Bearhug Hold

Scaling Options:

Snatches- stay at the same weight for next sets if the next set becomes to heavy to do singles.

Box Jumps- 2 to 1 Step Ups, 2 to 1 Lunges.