A) 4 x 2 - 1 Snatch pull from the floor and 1 hang Snatch,B) 4 x 3 Front Squat, C) In 3 mins as many 50m shuttles as possible (speed hump to red bin = 1), 30sec off, In 2 mins as many single arm DB Thrusters as possible 15/10kg (swap after 5 reps), 30sec off, in 1min as many double unders as possible (or Air Squats).