Warm-up:

20x Leg swings each leg

10x World’s greatest stretch (5 each side)

10 Downward dog + push-up

1:00 Chin/toes HS hold

5 Snatch from power-position

Take 5 minutes to work up to 70% starting with an empty barbell

Weightlifting:

Every :45 seconds for 15 rounds:

1 Snatch @ 70%

Strength:

NO ME SET

2A) FS: 40x5, 50x5, 60x5

2B) Press: 40x5, 50x5, 60x5

Conditioning:

12" AMRAP:

10 Kipping HSPU or Push-ups

10 Single-leg squats, alternating or 10 Box step-ups

Run 400m

***

Skill:

4) Hollow hold with breathing: 4x1:00