Two sets of:
1 minute mashing your shoulders w lacrosse ball
30 sec T-Spine Hold on Foam Roller 

10 Banded Pass Thrus in a Squat 
A.  Snatch Balance / Snatch reviewed 
then… 5 sets 

Snatch Balance with a 2 second hold at the bottom – start with empty bar add weight only if the technique and speed allow

Then, 

Every 2 minutes, for 10 minutes (5 sets):
3 Hang Snatch 

*Build up to a heavy triple without dropping the bar.
B.  Every minute, on the minute, for 12 minutes, complete:

Minute 1 –20  Double Unders / Singles + 3  Power Cleans 

Minute 2 – 10 Chest-to-Bar Pull-Ups / Pullups/RR

 135/95  105/75 95/55

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