Two sets of:
Banded Pass Thrus in the Squat x 10 reps
Leg Swings x 10 forward reps/10 backward reps per leg
At the 10:00 mark:
Barbell Warm-Up
With an empty barbell, complete the following:
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Muscle Snatch x 3 reps
OHS x 3 reps
Snatch Balance x 3 reps
Snatch Drops x 3 reps
Snatch x 3 reps
A.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep
*Sets 1-3 @ 60%
*Sets 4-7 @ 65%
*Sets 8-10 @ 70%
B.
Three sets of:
Single Leg Romanian Deadlift x 8 reps @ 3011
Rest 45 seconds each leg; 90 seconds after the set
C.
Every 8 minutes, for 24 minutes (3 sets) of:
Assault Bike x 50/30 cals
20 Burpees onto a 45 lbs plate
20 Push Press 115/75