6:00am, 6:00pm
Warm Up
 5:00 cardio of choice
20 big fwd shoulder circles (10R/10L)
30 small (arms out) shoulder circles (15 fwd/15 bkwd)
20 lunge and twists
10 scorpions
10 reverse scorpions
8 inch worms

1. hang power snatch from high hang x4
2. hang power snatch from below the knee, pause, drop to squat x4
3. snatch balance x4
1 round as a group w/ PVC
2 rounds independently with light weight
9:00 clock
Power Snatch
Take 14:00 to get 8 reps. Move up gradually in weight and take good rest periods in between
Power Shrug
at 16:00, take 7:00 to get 3 sets of power shrugs in. Continue to add weight.