Barbell Prep

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

OHS under fatigue

6 sets
10 fast BFB
2 heavy OHS
rest as needed

*build OHS weight each set

Cleans 

6 sets
E3MOM
2 heavy squat cleans
10 box jump overs 30/24

Sport Intervals 

5 sets
"death by KB"
3 double KB snatch
4 double KB cleans
5 double KB front squat
6 double KB S2OH
rest 3 min

Buns of Steel 

4 sets for Quality
10 Barbell glute bridge
8 rear foot elevated split squat DB's or KB's