After a great warm-up:

40 Alt. Swings

15 Snatches Left and Right

10 Clean to Reverse Lunge Left and Right

Rest 1 minute and repeat 2x

Men use 20-24kg and women 12-20kg

KB High Hang position Side to side Lunge x 10 each side

TRX Low Row x 20

Rest 45 sec and repeat 2x

Stretch and have a great day!