0:00-12:00
Warm up w/ dynamic stretching and foundational movements
Set up and warm up first workout
12:00-24:00
1)Conditioning (Benchmark)
“Helen”
3 Rounds
400m Run; 200m Run
21 Kettlebell Swings (53/35; 44/26; 35/18)
12 Pull-ups; 6 Pull-ups; 12 Banded/Jumping Pull-ups; 6 Banded/Jumping Pull-ups
12:00 Cap
24:00-34:00
Stretch for at least 5 minutes
Set up and warm up to 80% snatch
34:00-44:00
2) Strength
EMOM 10 Min
1 Snatch @ 80% 1 RM
44:00-48:00
3) Conditioning
120 Double Unders; 60 Double Unders; 120 Single Unders; 60 Single Unders
12 Power Cleans (use the weight used for the snatch)
4:00 time cap
48:00-60:00
Cool Down
Clean up
Spend at least 7 minutes stretching
320 Gym 
1. 22:55 (finished)
2. 125
3. Finished with 8 reps of PC. ARRRGGGGGHHHHH
(it is what it is)
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1) black: 10:22
2) 150
3) black: 3:48
Lots of tripping on the first 30 double unders
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