With an empty barbell:
10 Pause Overhead Squats 1-2 seconds
5 High Pulls
5 Muscle Snatch
10 High Hang Squat Snatch
Snatch (25 Minutes)
*Start at 60% of your best snatch single. Complete 3 reps, dropping the bar after each rep. Add 5-10# and repeat until you have reached a heavy set of 3 for the day. Rest between sets as needed. Make sure you rest enough so that you can hit each set with intensity. Make small jumps in weight so that you get plenty of volume in.
Every 3 Minutes for 15 Minutes:
12 Kettlebell Swings (35/53)
12Toes to Bar
*Pick a weight on the kettlebell so that you can go unbroken. Scale movements and reps to stay on pace!!
12Toes to bar- 12 Knees to Chest -12 V-Ups -12 Sit Ups