Barbell Prep

3 sets with empty or light bar
3 snatch DL
2 muscle snatch
2 power snatch
2 OHS

OHS

10 min to build to a tough double from the rack.
2 sec pause in the bottom of each rep.

Power Snatch / CNJ

4 sets
35 DU
2 heavy Power Snatch
rest 90 secs

rest 4 min

4 sets
35 DU
2 heavy CNJ
rest 90 secs

Sport Intervals 

5 sets
40 cal row
5 power cleans @225/155
3 front squats @225/155
1 S2OH @225/155
rest 3 mins

Buns of Steel

3 rounds for Quality
12 single leg glute bridge (6/6)
12 GHD hip extensions
30 sec sorensen hold