Warm-up:
20x leg swings each leg
10x Scorpions (5 each side)
10x Push-up + Downward dog
10x SLDL with quad stretch
Starting with an empty barbell, complete a round of the complex below, working up to 50-60% in 5 minutes
Weightlifting:
Every 2 minutes for 7 rounds, starting around 60% of 1RM:
3 Snatch high-pull + 2 Full snatches + 1 OHS
Conditioning:
20:00 AMRAP:
Run 400m
21 KBS
12 Chest-to-bar pull-ups