Mobilize, then:
2 sets of:
:30 sec side plank (each side)
5 narrow grip ohs (light)
5 hang snatch high pulls (light)
A) Every 2 for 14
Snatch pull + snatch
*start at 60% and build (goal would be 85%)
B) 21-15-9
Dumbell snatch (alt arms) 50/35
Burpee over dumbell
C) 3 sets of:
15 hip extensions on ghd
:45 sec rest
5 push-ups with 5sec descent/5 sec ascent
:45 sec rest
10 barbell bicep curls
Rest :45