Three sets of:
Power Snatch + Overhead Squat (focus on your landing for the power snatches)
Every 2 minutes, for 12 minutes, complete:
Snatch Lift-Off x 1.1 + Snatch
(Start at 75% of 1-RM and build over the course of the 6 sets)
and then . . .
Every 2 minutes, for 6 minutes (3 sets):
Snatch Pull x 1.1.1 @ 95% of 1-RM
4 Sets of
3 minutes AMRAPs:
10 Strict Handstand Push-Ups/l-seated db press
5 Deadlifts 255/205
10 mixed grip pull ups (close grip)
Rest 2 minutes
Pick up where you left off.