Warm Up
2 rounds

2 min cardio
5 inch worm + push up
10+10 db snatch / 10+10 single arm thruster @light db
:30 knee tuck hold from pull up bar
then 3 times with empty barbell : burgener clean warm up

Strenght
Modified CrossFit Total 2 training, building to heavy triple on each movement
Power snatch 3reps @50-55% to start and finish at 70-75%
Floor Press 3reps @50-55% to start and finish at 70-75%
Thruster 3reps @50-55% to start and finish at 70-75%
rest 1-2 min bwn sets (take about 12-15 minutes for each movement)
5 sets of each movement, always 3-5 reps. this includes also warm up sets.
example : 5+5+3+3+3 reps@35/45/55/65/70-75% of 1rm.
share barbell with someone!