9-7-5 w/ empty Barbell

Hang power snatch*
Overhead squat**
Hang power clean and jerk
Thruster***

Focus on solid positions, balance and timing on each movement
* 1-sec pause @ power/receiving position on the snatch on the 1st set
** 2-sec pause @ bottom of OHS on 1st 5/3/1 reps
*** Pop the bar up from your chest as you come up on the front squat before pressing with the arms