Barbell Prep

3 sets with empty or light bar
2 power snatch
3 behind the neck snatch grip press
3 OHS
rest 1 min

Snatch Balance + OHS 

min 0-10
find heavy set of 2 snatch blance

min 10-18
find heavy set of 2 OHS

Power Snatch / CNJ

4 sets
2 hang squat snatch
rest 30 sec
1 heavy power snatch
rest 2min

rest 4 min

4 sets
1 power clean + push jerk
rest 30 sec
1 heavy Squat clean + Split jerk
rest 2 mins

Sport Intervals

6 sets
2 rope climbs (1st legless, 2nd with legs
8 devil press 50/35#
8 DB box step overs
25 cal row
rest 1 min
rest 5 min b/t sets 3/5

Buns of Steel

4 sets for Quality
8 single leg KB RDl each leg
8 rear foot elevated split squat DB's or KB's
40 sec sorensen hold