Warm-up:
Jog 1 mile

2 x 400m strides

Skill:
3 Rounds (one every two minutes)
10 x Thrusters (95#)
then
2 Rounds (one every minute)
5 x Thrusters (95#)

10 Rounds (one every minute)
1 x Power snatch
1 x Overhead squat

Conditioning:
3 Rounds
10 x Push press (95#)
10 x KB swing (50#)
10 x Box jump (24 inches)
10 x Knees 2 elbows

(8 mins 30 secs)