Put some heavy weight above your head

(Athlete)

2 rounds
20 kettle bell swings
20 box jumps

Hang snatch 5,5,5,3,3. 75% for all the sets of 5 and 80% for the sets of 3.

Push pressĀ 6 sets of 4.

2 rounds
20 burpees
20 bent over rows
20 kettle bell swings

(Beginner)

3 rounds
Deadlift x 10
Pushups x 10
Box jump x 10