2 x Three position muscle snatch (mid shin, hang above knee, high hang) Barbell Only
5 x 5 Overhead Squat Warm up to Heaviest weight you can safely lift.
8 x 1 Segment Snatch (floor, Hang above knee, high hang) (40-70%)
Every minute complete the following
1 x Snatch
5 x Wall Balls (20/14)
5 x Air Squats
If you finish before 30 seconds, then increase the wall balls or squats as needed to extend to 40 seconds.
4 x 1′ Front Plank Holds, perfect form, no sagging.