You will have 30 minutes to complete the following lifts:

Snatch 1 rep max

Front squat heavy single.

For the Snatch, you may power it but a press out is a NO REP.

For the Front squat, go for a heavy single, a 1 rep max is not the goal but accepted if you want.


3 rounds of 10-12 reps of:

GHD sit ups

Hip and Back Extensions (or supermans)

Mountain climbers on the rings