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
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.
With a 20:00 running clock...
1) 12:00 AMRAP of:
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