Black: Complex #2: 1 snatch grip deadlift, 1 power snatch, 1 full snatch. Complete 4 sets. Start your sets with 75-80% of 1 rep max.
Complete 4 Pallof presses in between each set.
Green: Every minute on the minute for 14 minutes complete:
Even minutes: 5 explosive push-ups. Use with bench or bands to customize this movement! https://www.youtube.com/watch?v=_AV9lZomWjg
Odd minutes: Complete 4 pallof presses on each side
Blue: Every minute on the minute for 14 minutes complete:
Even minutes: 5 explosive push-ups. See above video for modifications
Odd minutes: complete 1 zig zag sprint through low cones.
Work as far up the ladder starting a 1, as you can in 7 minutes:
Dead hang pull ups
Goblet lunges (70#/53) 1 rep equals one lunge on each leg