Warm-up:

Snatch Drills

Strength:

1) 5×1 1 Hang Squat Snatch + 1 Squat Snatch, Heavy but perfect

2) 5×3 Snatch Balance, Heavy but perfect (Mod=5×3 OHS)

Warm-up 3×2 before doing each movement.

20min time limit

Conditioning:

4 Rounds

5 Ground 2 Over Head, 135#(95#)

10 Burpee Tuck Jumps

150m Run

12min time limit

If you can lift more then 225#(155#) overhead please use 165#(115#)