In front of a 12-15 minute clock
Snatch + OHSQ – 50×2, 60×2, 70×2 **all with pause @ knee
Snatch; 80×1(3-5 singles)

If you are not Snatching:
A1 Overhead Squat x 3×5
A2 Wide Grip RDL x 6×5

in front of a 18 minute clock
90 sec. row for max calories
100m sled run, 1/0 plates on top
30 sec. kb front rack hold, 55/35# in each hand
rest 1 minute bt. rounds
x4-5 rounds

Finisher (if you can stay late)
preacher curls x 10×3
fat bar curls x 10×3
banded tricep ext. x 20×2

Cool Down
Bench OH stretch x 30 sec. x 2
pigeon pose x 30 sec. per leg x 2
down dog to up dog x 10

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