Part. 1 (20 minutes)

Squat Snatch 1 rep max.

Focus on form if your are still learning the move. More advanced will work up to a heavy 1 rep max,

Psrt 2. (15 minutes)

21 – 15 – 9

Overhead Squat (95/65) lbs
10m Run (shuttle)
Sit-up (medicine ball) (20 /14 lbs)

Situps will be done in the rack,bars on the cement.  the laps of the runs will be the round you are on. ie. 21 shuttle runs of 10m.