Warm Up
Two sets
PVC Pipe Pass Thrus x 30 seconds
Ankle Pulse x 30 seconds (right)
Ankle Pulse x 30 seconds (left)
youtube.com/watch?v=U0J5CChBvQo&index=2&
Deep Squat Progressions x 30 seconds
youtube.com/watch?v=mVsg948mHc0&index=4&
Twisted Cross Pec Stretch x 30 seconds (right)
Twisted Cross Pec Stretch x 30 seconds (left)
youtube.com/watch?v=nIO4x4gUS7E&

and then ...

Every 60 seconds, for 5 minutes (5 sets):
1.  Double Kettlebell Overhead Squat x 3 reps
(If mobility prevents you from doing this then make this a single arm KB Overhead Squat)2.  Single KB good mornings x 5 reps

 
Strength
A. Back squats
6 sets of 3 reps
60-65-70-75-80-80%

B. barbell good mornings 4 x 10 reps




Snatch warm up
5 reps of each with empty barbell
1.  Slow OHS
2.  Sotts press to stand 
3.  Press to OHS
4.  Drop snatch
5.  Snatch from the power position

https://www.instagram.com/p/Ca4p4r7AA49/
 

WOD
"Lift"

every 1:30 for 6 sets
1 hang power snatch
1 OHS
1 hang squat snatch
build to a heavy complex starting @60% of your hang snatch