1) This complex is for technique/speed/efficiency stay light 95/65 -115/75 somewhere around there
4 rounds
3 Snatch Grip DL + 3 Hang Snatch Hi-Pull + 3 Hang Power + 3 Hang Snatch + 3 Snatch Balance
After each round get on the rower and row 40 cal AFAP then rest as needed
2) 1 Snatch High Pull + 2 Snatch DL x 3 (100-105%), 1 Snatch Hi-Pull + 1 Snatch DL x 3 (105-110%)
-Do not Drop but reset before each lift
3) For Time:
5 Rounds
10 Deadlifts (225/155)
15 Push-ups
30 Double unders
Optional if you have time
4) 5 rounds NFT
8 DB Strict Press
8 Bent over row
8 GHR
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