1) 10 x 1 Heavy Snatch Singles
2) Cycle through the following for 20-25 minutes : No Measure
Back Squat x 6 reps (progressive loading)
Alt DB Bench x 12-16 (your choice on where to hold, next to chest or out in front)
Barbell Hip Thrusts x 10
Alt KB Bent over row x 12-16
3) 8 Min AMRAP:
2 Power Snatch
4 Cleans
-You choose the loading. You can go lighter power snatch if needed and then heavier clean
I would recommend somewhere in the 155-165/105-115 for both lifts, move and make it hurt
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