Warm up
2 rds
10 pvc pass through
10 btn pvc push press
10 pvc hang snatch
Then
Foot drills
Then
3 rds
5 hang snatch
5 dips
Jog to garage and back or 350 bike
Workout
33 Hang snatch
21 dips
Run 300
27 hang snatch
15 dips
Run 300
21 hang snatch
9 dips
Run 300
Cooldown
Walking hamstring
Walking hip flexor
Lunge and reach
Same length as foot drills