S/S/S:

Hang Snatch + Full Snatch

5×1 + 3 OHS

Increase weight ea set

Per set, pick up bar and stand with hips fully open.  Dip, then drive up into a hi hang squat snatch, stand all the way up, under control, bring bar back to the ground and perform a full squat snatch.  Once fully locked out at the top, perform 3 Overhead Squats

WOD:

20 Min AMRAP:

30 OH plate lunges (45/25)

15 Power Cleans (155/110)

10 Toe 2 Bar

5 Handstand Push Ups

Would suggest starting your lunges right by your bar, lunge out 15 steps, lunge back to the start for 15 reps.

Scaling Options:

OH plate – 25/10

PC – 135/95, 115/85, 95/65

T2B – K2E, or lay on ground with arms OH, holding rig, bring toes to rig

HSPU – One pad under head.  If no-go – Wall Walks

X-tra:

10 x 100m sprints (rest while walking back to start)

Couch stretch x 2 min per