Every 2 minutes: snatch work
Sets 1-3: 1 below the knee+1 above the knee+ 1 high hang snatch
Sets 4-6: two snatches (drop from the top)
Sets 7-9- heavy single. Go for 1RM
Progressively get as heavy as possible for each exercise
Then
3R (not for time):
-5/per arm turkish get-ups
-75 double-unders or db under practice for 2:00 minutes
3 rounds SLOWLY of:
-5 strict toes-to-bars
-5 strict knees-to-elbows
-10 toes-to-bars
-10 jefferson curls… unweighted or light weight (less than one tenth of your body weight)
-20 back extensions
-20 hip extensions