Warm Up5 Min of 30 seconds hard/30 seconds easy on airdyne or rower2 x 20 Russian KB Swings (70/53)Green Band Routine3 x 30 Feet - Overhead Duck Walks w empty barbellSnatchWork to a heavy single for the day - 30 Min(No more than 3 failed attempts at a given weight. Decrease weight and start over if need be)Clean & Jerk - 30 MinWork to a heavy single for the dayAccessory Work8-10 Sets of:50m Hill Sprint (this should be at 100%)2 Min Rest