Part 1:
7 Sets
Power Snatch + Overhead Squat (Pause 2 seconds at bottom)
OR
Power Clean + Front Squat (Pause 2 seconds at bottom)
Suggested % range: 55-65% of 1 RM
7 Sets
Hang Squat Snatch + Overhead Squat
OR
Hang Squat Clean + Front Squat
Suggested % Range: 65-75%
7 Sets
1 Squat Snatch
OR
1 Squat Clean
Suggested % Range: 75-85%
Part 2 (Optional):
5 Sets
250/200 M Row Sprint
Rest 1:30-2:00 between sets