Mobilize, then:
20 banded monster walks
20 Banded lateral walks
:30 side plank each side
W/empty barbell
5 snatch grip rdls
5 behind the neck presses
5 ohs
A. Take 10 minutes to build to a heavyish power snatch
B. 20.1
15 minute cap
10 rounds of:
8 ground to overhead 95/65
10 bar facing burpees
C. 3 sets:
:30 side plank (each)
10 hip extensions slow and controlled
3-5 strict pull-ups