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