Barbell warm-up

Oly:

Every 90sec for 15min

Hang snatch + snatch

Strength:

Front Squat

6×75/80%, 4×85%, 3×90%, 2×95%, 6×75%

Cash out: 3 sets of 15 candlestick levers + 6-8 RDL (use heavy KB’s or barbell)

Use any remaining time to work on hip distraction with bands