3 times through of
1 minute hold left leg splits
1 minute hold right leg splits

10 min of flexibility work!
Bridge x 5
Pancake stretch :30
Hang at the bottom of a dip ( rings or bars) x :20

Stretch: couch stretch, open up those hips!
http://www.bodybuilding.com/fun/flex-those-flexors-3-steps-to-powerful-hips.html

Tech warm: Tall snatch with an empty barbell. Catch in a power position, work fast turnover and keeping the bar close!
5×5

Strength: On the minute, for 10 minutes, 1 power snatch. Work up to a heavy, but technically sound and safe 1 rep. Add weight each set. Calculate your jumps ahead of time.

Workout:

3 Rounds

10 Power Snatch (135/95) (95/65)
Run 400 meters

FOR TIME!!!