A. 3 sets of: Power Snatch from Mid-Thigh x 2.2.2 reps (rest 10 seconds between 2 rep clusters) Rest 3 minutes b/t sets. maintain good mechanics, no pressing out. Add weight as needed.
B. Push Jerk – 3 reps EMOM for 8 min. (roughly 65%-75% of 1 RM)
C. Complete as many rounds and reps as possible in 4 minutes of:
185/125 lb Power Clean x 4 reps (scale as needed)
Pull-Ups x 8 reps (use bands as needed)
Rest exactly 6 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
Burpees x 10 reps
This can be done in 2 heats if needed.