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:
With a 20-minute clock, complete as many rounds as possible:
15 Burpees box-jump
15 WBS
rest 1:00 between rounds