Warm up:
2 Rds
Run 200
Complete with an empty barbell:
5 Tall high pulls
5 Muscle snatch from power position
5 Back squat push press
5 Overhead squats
5 Drop snatch
5 Tall snatch
Strength:
Every 2 minutes for 10 minutes
1 Snatch + 1 Hang Power snatch + 1 Overhead squat
Increasing weight each set
21-15-9
Power snatch @95/65
Bar facing burpee
:30 butterfly stretch
:30 hamstring stretch each leg
:30 lumbar rotation each side
:30 piriformis stretch each side
:30 lying quad stretch each side