Warmup
Dynamic Athletic Movement

10 minute cap, break up reps as necessary:
30 Overhead Lunges (15 per leg)
30 Ring Rows
30 Ab Wheel Rollouts

Strength
1-1-1-1-1
Snatch

3-3-3
Snatch Grip Deadlift*
*the setup should be the same as for the snatch, but there is no jump. This athlete pauses at the knee, which is not necessary for our purposes: snatch grip deadlift demo.