WARM UP
3 Rounds
30 jumping jacks
20 squat rotations
20 scorpio reach

STRENGTH/SKILL
Work on squat snatch technique 10min
Work on squat clean technique 10min
Use stick or barbell if you have.

Then..

4x 8 tempo overhead squats ( 2520 )
2 sec down 5 sec at bottom 2 sec up 0 sec at top.

WORKOUT
Death by thrusters. minute 1 do 1rep minute 2 do 2reps.....until you can not get all reps done in one minute. Use two or only one weight per hand for this.

COOL DOWN
10min foam rolling and calm breathing.