Mobilize, then:
2 sets of:
10 banded pass thrus in squat
10 banded good mornings
10 banded presses (band around foot, pressing overhead)
Every :90 sec , for 15 minutes (10 sets):
Snatch without moving feet x 2 reps
*Sets 1-2 @ 60%of 1-RM Snatch
*Sets 3-4 @ 65%of 1-RM Snatch
*Sets 5-7 @ 70%of 1-RM Snatch
*Sets 8-10 @ 75%of 1-RM Snatch
(Heels can come off the ground but the feet should not move)
B.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Sets 1-3 – 8 reps @ 65-70%
*Sets 4-5 – 4 reps @ 75-80%
C.
Two sets, for time, of:
Run 400 Meters
Double-Unders x 60 reps
Chest-to-Bar Pull-Ups x 25 reps
Rest 2 minutes between