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

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