Warm-up: 200m Run then 2rds of:

With a light barbell OR PVC pipe,

5 Snatch Grip Romanian Deadlift

5 Snatch High Pull

5 Power Snatch

5 Overhead Squat

5 Snatch Balance

Strength:

1a) Shoulder Press 3×8

1b) Strict Supinated Grip Chest to Bar Pull-up 3×8

Workout of the Day:

600m Run

20 Power Snatch

20 Thruster

400m Run

15 Power Snatch

15 Thruster

200m Run

10 Power Snatch

10 Thruster