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

Work up to 80% of 1RM Snatch

Weightlifting:

Every 1:15 for 10 rounds:

Snatch 85x1x5, 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.

Conditioning:

With a 20:00 running clock...

1) 12:00 AMRAP of:

30 Double-Unders

10 TTB

10 Power Clean and Power Jerk (115 lbs/75 lbs/or 30-40% of 1RM CJ, may also sub KBS)

rest from 12:00-15:00

2) With the remainder of the 20:00 clock (from 15:00-20:00)

ME Front-rack walking lunge steps (step in place, use same weight from #1)***

***Every time you drop the bar, perform 10 Lateral burpees over the bar