Warm-up:

400m Run

Group:

10 PVC Pass Through

10 PVC Snatch Grip Behind the neck push press

10 PVC Snatch Grip Behid the neck power jerk

Power Snatch review/drills

Strength:

1) Power Snatch 3×70%, 3×75%, 4x2x80%

2) Ground 2 Overhead Warm-up

G2O can be a multitude of movements. Example: Power Clean & Push Press, Power Snatch, Squat Clean & Split Jerk, etc.

Power Snatch will be the most efficient/quickest (thats why it is being done for strength) but choose what you are comfortable with and stick with that movement.

Conditioning:

10-9-8-7-6-5-4-3-2-1

Ground 2 Overhead

1-2-3-4-5-6-7-8-9-10

Burpee Box Jump

Do 10 G2O and 1 BBJ then 9/2, 8/3 and so on.