FIRST:
3-5 minutes jog, row or airdyne

THEN:
3 rounds of...(Lower body emphasis)
5 wall squats
10 squats
20 lunges

3 rounds of...(Upper body emphasis)
10 PVC pass throughs
5 pull-ups
10 push-ups
15 kettlebell swings (very light)

THEN:

5 minutes of dynamic stretching.

WORK CAPACITY

4 rounds of…

5X Hang Power Cleans @ 60% 1RM
1:30 minute Row/Run (max distance)
Rest 2 minutes

~Rest 7 minutes~

4 rounds of…

5X Hang Snatches @ 60% 1RM
1:30 minute Row/Run (max distance)
Rest 2 minutes

~Rest 7 minutes~

4 rounds of…

5X Front Squats @ 60% 1RM
1:30 minute Row/Run (max distance)
Rest 2 minutes