Heavy athletics
A. Sled walk
B. Snatch balance + OHS: 5 x 2 (let feel dictate the weight you use. Technique and speed should be the main priority here.)
C. High hang snatch; 4 x 2 (same as above with feel and technique focus.)
D. Deadlift (speed work w/ bands or chains if you have them); OTM X 8, 3 reps @ 50%
Conditioning
E. 3 rounds Not for time
1. Glute-ham raise x 10-12
2. Toes to bar; max reps (-3), rest 2-3 min
+
Reverse hyper 3 x 10