Pre-workout:
On a 10:00 clock:
Practice 5-7 sets of a power snatch + overhead squat single from the floor.

6 x 2:00 rounds:
10 overhead squats (65/95 lb)
30 lateral hops over bar
Max-calories any machine in the remaining time.

– Rest 2:00 between rounds.

Coach’s notes:

Post loads for complex and cals per round and total cals for conditioning to comments.