Prep
Row / run x 3 min
-then-
3 Sets
Snatch Lift off to Knee x 5 reps
Behind Neck Snatch Push Press x 5 reps
Behind the Neck Snatch Push Jerk x 5 reps
Hang Power Snatch x 5 reps
Overhead Squat x 5 reps
*Stick / PVC / Empty Barbell

At Home
A.
16min Emom
1.4 Hang Power snatch from above the knee + 4 Hang Power Snatch from below the knee (Stick/PVC/Barbell)
2. 4 Behind the Neck Push Press + 4 Overhead Squats (Stick/PVC/Barbell)

B.
7 Sets
Jump Lunges x 24 reps
No Push Up Burpees x 9 reps
Rest 90 sec

At the Gym
A.
8 sets
Hang Power Snatch above Knee + 2 Overhead Squat + power Snatch
Rest 15 sec between the last OHS and the power snatch from the ground.
On the 2 min Marks
*build in weight on each set. Start at a light almost warm up weight and build so the last set is moderate and nowhere near heavy

B.
7 Sets
Thruster x 12 reps 105/65
Row x 9/7 cal
Rest 90 sec