Engine
@80% effort
1 Mile Run
21 KB Swings 24/16
21 Goblet Squats 24/16
Rest 2 min

@90% effort
800 Meter Run
15 KB Swings 24/16
15 Goblet Squats 24/16
Rest 2 min

@100% effort
400 Meter Run
9 KB Swings 24/16
9 Goblet Squats 24/16

ACCESSORY

3 Paused snatch – below knee, above knee, hip; 3 sets

Snatch; pause 1 sec at knee
3 @ 65%
3 @ 70%
3 @ 75%

3 Snatch pull @ 90%

30 Overhead Squat; 5 sec pause