Prep
3 Sets
Dead Bug x 10 reps per side
Scorpion Stretch x 5 reps per side
Vertical Jump x 5 reps
Stick/PVC/Barbell Hang Muscle Snatch x 5 reps
Stick/PVC/Barbell Behind the Neck Snatch Grip Push Jerk x 5 reps

At Home
A.
16min Emom
6 Snatch Complex (Stick Hang Power Snatch + Stick Overhead Squat)

B.
For Time:
Push Ups x 70 reps
No Push Up Burpee x 55 reps
Chair Dips x 40 reps

At the Gym
A.
8 sets
Hang Power Snatch Cluster x 1.1.1
(First rep hang from above the knee, second rep hang From the knee , third rep hang from below the knee)
Rest 15 sec between reps
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.
For Time:
Deadlift x 60 reps 115/75
Hang Power Clean x 45 reps 115/75
Shoulder to Overhead x 30 reps 115/75
*15min cap