For Time:
10 Burpees
Run 255m
10 Burpees
20 Push-Ups
Run 255m
10 Burpees
20 Push-Ups
40 Lunges weighted Med Ball 20/14lbs.
Run 255m
10 Burpees
20 Push-Ups
40 Lunges  weighted Med Ball 20/14lbs.
60 Sit-Ups  weighted Med Ball 20/14lbs.
Run 255m
10 Burpees
20 Push-Ups
40 Lunges  weighted Med Ball 20/14lbs.
60 Sit-Ups  weighted Med Ball 20/14lbs.
100 Air Squats  weighted Med Ball 20/14lbs.
Run 255m

Time Cap: 35 min.
Wear a weight vest for all movements or carry a medball on the run!

JCW BARBELL CLUB
Complex 1.:
Lift off (hold)+
Pull (mid thigh Pause)+
Hang Muscle Snatch+
Drop Snatch+
Sots Press+
2 OHS +
Squat Snatch
30-35-40-45-50% every 2 min.

Complex 2.:
Snatch Pull (Pause knee) +
Hang Power Snatch +
Snatch Balance (Drop)+
Snatch Push Press+
OHS+
Squat Snatch
60-65-70-75% every 2:30min.

Complex 3.:
Lift off (Pause) +
Squat Snatch+
Snatch Balance
80-85-90-90/95% every 2:30min.

Weightlifting:
Squat Snatch Singles for 10 min.

Strength:
5x3 Snatch Deads (Pause knee) @120% every 90 seconds.