2 sets:
:40 bike, row, or ski
10 PVC pass-throughs
10 PVC overhead squats to above parallel

Pre-workout
3-4 sets:
2 power snatches

- RX -
For calories:
30:00 bike, row, or ski
- Perform 2 power snatches every 20 calories.

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
For calories:
30:00 bike, row, or ski
- Perform 2 power snatches every 20 calories.
- Rest 1:00 after each set of 2 snatches.

- MASTERS 55+ -
Same as Rx'd

Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats

For distance:
30:00 weighted DB carry (35/50 lb)
- Wear a 14/20-lb weight vest.
- Perform 8 alternating dumbbell power snatches every 3:00, including 0:00.