Power Position Snatch + Overhead Squat
2 reps every 2 minutes for 14 minutes
If proficient with technique aim to start around 70% of 1RM and build up across sets. Otherwise, work to maintain perfect technique and develop the lift. 1 rep is a snatch and an overhead squat. These snatches should ideally be full snatches.
Every 3:00 for as long as possible: (Cap of 5 rounds/15 minutes)
200M Row or .5K Bike
5 Power Cleans
Level 3- 155/105
Level 2- 125/85
Level 1- A weight that allows the cleans to be done in roughly 2 sets, should be a moderately challenging weight.