2 sets:
:40 row
10 PVC pass-through
10 PVC overhead squats to above parallel

Pre-workout
3-4 sets:
2 power snatches

- RX -
For calories:
30:00 row
- Perform 2 power snatches every 20 calories. (95/155)

- INTERMEDIATE -
Same as Rx'd - (75/115)

- BEGINNER -
For calories:
30:00 row
- 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.