30 WB 30/20/20/14
15 feet of hand walking
On the 90 seconds for 10 rounds
1 power snatch + 1 hang full snatch
all at 70-75%
Warm up with a a 4 minute on the airdyne or row and hit three rounds of 5 push ups and10 sit-ups and 15 WB
Test your 3 rep max on all three lifts.
If you get to your previous 90% or better then increase your hypothetical 1 RM by 5%-10% going forward