1. Muscle snatch+OHS(pause 5sec)+Push Snatch(pause 5sec) 3×2+2+2 @30-40% rest 60 sec 

2. Snatch off high blocks at hip height  7×3 Light to medium rest 60sec

3a. Heaving snatch Balance 3×5 Heavy as possible rest 60sec

3b. Snatch Pulls 3×3 90-100%rest 60sec

4. Back squat 20reps @ 90lbs less than the 5 rep max we did 8/15/12

 -THEN-

2min pistol squat practice

1min max rep strict toes to bar

1min max rep right arm kb OHS 55/35

1min max rep left arm kb OHS 55/35

1min max work chin over bar hold

2 min easy recovery row

*This is not suppose to be done back to back, rest as needed between movements*