Warm-up:

10x90/90 breaths

20x leg swings each leg

10x Scorpions (5 each side)

10x Push-up + Downward dog

10x SLDL with quad stretch

Warm-up to 80% of 1RM Snatch

Weightlifting:

Every 1:15 for 10 rounds:

Snatch 80x1x4 sets

***then, 85x1, 90x1, 95x1, 97.5x1, 100x1, 103x1***

***Only one attempt at each weight, if a miss occurs, stay at that weight. You may increase weight if you make it on a second attempt. Stop at ten rounds.

Conditioning:

With a 20:00 running clock...

1) 12:00 AMRAP of:

30 Double-Unders

15 TTB

15 Clean & Jerks (anyhow) 115/75#

2) With the remainder of the 20:00 clock:

Establish a max of the complex: 1 Power Snatch + 3 OHS