30 sec. ON/ 30 sec. OFF 10 yd. Shuttle Run for 10 min.
3 Burpee Box Jumps on the minute every minute for 10 minutes
On the minute for 10 minutes
-20 Double Unders
-1 Rope Climb
For 15 minutes work on Handstand walking, treat it as a skill. 30 sec. work, 1 minute break, you should not really work to failure on this, make sure you recover between attempts.
Snatch, work up to a 1RM (roughly 8 lifts). Use 60-70% of that 1RM and perform 6 sets of the following:
-1 Power Snatch
-1 Snatch Balance
-1 Squat Snatch