Warm-up:
2 Rounds
300 Meter run
12/12 Alternating Spiderman stretch 
10/10 Spiderman push-ups

Strength: Build in weight, Rest as needed
15-12-10-8 Good mornings
1 Power snatch + 2 hang snatch x 4 Sets

Workout:
5 Rounds, each round for time
16 Cal bike or row
Sled drag 15 Meters to push back (3 Blues) (if no sled do 16 Deadlifts at 65%)
20 Wall ball sit ups (14)
Rest 90 Seconds after each round

Recovery:
Hips and Hamstrings…Just play and follow along.