Mobilize, then:
A.
Every 90 seconds, for 9 minutes (6 sets):
1 Snatch Balance + 2 Overhead Squats
Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.
B.
Every 2 minutes, for 16 minutes (8 sets):
Slow Pull Snatch + Snatch
(3-second pull from the floor to mid-thigh, then snatch.)
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%
Rest 2-3 minutes between sets.
D.
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1: 8 Burpee Box Jump-Overs (24″/20″)
Minute 2: 8 Dumbbell Snatches (50/35 lbs)
Minute 3: 15/10 Calorie Assault BIke