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

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