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 70% of 1RM Snatch
Weightlifting:
EMOM for 7 rounds:
1 Snatch at 70%
Conditioning:
Complete as many rounds and reps as possible in 20 minutes of:
8 reps Overhead lunge in place, alternating legs
8 Lateral burpees
8 reps Overhead lunge in place, alternating legs
8 Chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb