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 :45 for 10 rounds:
Snatch 80x1x10 sets
Conditioning:
Complete as many rounds and reps as possible in 15 minutes of:
Weighted walking lunge 50 ft (DBs or KBs on shoulders)
16 TTB
8 DB/KB cleans
Weighted walking lunge 50 ft (DBs or KBs on shoulders)
16 Bar muscle-ups (or pull-ups any style)
8 DB/KB cleans