Warmup:

500 m row

Mobility:

CS/Dynamic Stretch

B warmup:

10 Goblet Squats, use a heaver bell each round

10 RKBS, use a heavier bell each round

10 OH lunges

5 strict pullups

Workout warmup:

Back squats:

Warm up to 65% then do sets of:

5@75%-5@80%-3@85%-3@85%-2@90% 

Workout:

9 min AMRAP

9 Push press 115/75 RX+ 135/95

9 Box Jumps 24/20 RX+30/24"

Lift:

Power Snatch

10 min EMOM, 1 HPS+1 PS from ground.

Skill:

50 WB 30/20