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 

4 sets building
2+2
first set @70% of best snatch

Power Snatch / CNJ 

5 sets
6 BFB
1 heavy Squat snatch
rest 90 secs

rest 4 min

5 sets
6 BFB
1 heavy CNJ
rest 90 secs

Sport Intervals 

4 sets
30 cal row
20 T2B
10 OHS 135/95
5 Bar MU
rest 3 mins

Buns of Steel

3 sets for Quality
10 single leg KB RDL each leg
10 rear foot elevated split squat DB's or KB's
35 sec sorensen hold