Set 1 | 3:00min

10 Alternating Spiderman Stretch
10 Standing Toe Touch & Reach for Sky
10 Plank to Down Dog (no push-up)

Set 2 | 3:00min

:30 Bike (row or ski if necessary) (Easy to moderate pace)
10 Good Morning + Jump
10 Push-ups
10 Up-Downs

Set 3 | 3:00min

:30 Bike (row or ski if necessary) (Moderate to fast pace)
10 Alternating Jumping Lunges
10 Push-ups
10 Burpees

Progression // Focus 3-5 reps each:

1) Snatch Deadlift + Shrug // Setup
2) Muscle Snatch // Stand-Pull-Punch
3) Snatch Drops // Jump feet from hip to shoulder width
4) Hang Power Snatch // Extend the hips before arm pull
5) Power Snatch // Extend the hips before arm pull

3 Rounds For Time:
15/11 Calorie Bike
12 Power Snatches (95/65#)
9 Burpees

Intermediate: 75/55#

Beginner: 10/6 Cals & 45/35#