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

Starting with an empty barbell, complete a round of the complex below, working up to 60-70% in 5 minutes

Weightlifting:

Every 2 minutes for 7 rounds, starting around 70% of 1RM:

1 Snatch high-pull + 1 Snatch + 1 OHS

Conditioning:

5 rounds for reps:

40 sec BMU or C2BPU

20 sec rest

40 sec ME Power Snatch@65% of 1RM Snatch

20 sec rest

40 sec ME Banded sit-ups

20 sec rest

40 sec ME OHS

20 sec rest