600m run warm up
15 minutes stepmill intervals

100 OH Walking Lunges (held pvc pipe overhead in external rotation)

Snatch Assistance:
OH Squat 5x5 / 45-45-45-55-55lbs
Pressing Snatch Balance 3x5/ 65lbs

Snatch Variation:
Single Arm Dumbbell Snatch
1x10 (15lbs)
1x8 (20lbs)
1x6 (25lbs)
1x4 (30lbs

3 Rounds:
Inverted Row 10x
Diamond Pushups 10x

Wide Stance Sumo Squat 5x5 @ 135lbs
Good Morning 3x10 @ 65lbs superset with 20 Lunge Jumps
Lying Hamstring Curl 50x
Reverse Hyperextension 3x10