A. 3-position snatch – 5 sets at 70-80%. Often we go from the top down, but this time we’ll do from the bottom up: 1 snatch from the floor + 1 snatch from the kneecap + 1 snatch from mid-thigh. Doing it this way means you have to be aggressive and fast on the second and third lifts to get under the weight. Let technique dictate your load.
B. 8 minute AMRAP of:
8 burpee pull-ups (bar should be about six inches above your reach)
8 weighted lunges (2 KBs or DBs, heavy) (4 steps per leg).
If you’re not able to do pull-ups (yet!), the scaled option for the burpee pull-ups will be 8 burpees followed by 8 jumping pull-ups.