http://opexfit.com/september-3-2014/

A. segmented snatch deadlift – pause 2 sec 1″ off ground, below knee, mid-thigh – 5 sets of 2, rest 2mins btw sets small build per set

B. snatch pull x 1/hang snatch high pull x 1/hang power snatch x 1 – build this complex in 10mins

C. emom – PC TnG x 5 65% of 1rm – 5min

+

3 sets 95% effort
Row 250m
10 burpees box jump overs 24/20″
10 DB snatch 75/50# alt hands per rep
rest walk 4mins

Notes:
– work on breathing and keeping each rep consistent on TnG work
– goal is same pace each set push these and try to hold on