Work up a heavy set of 1.1.1
(10s between reps)Backsquats in 10 min
then do 2 x 10 reps at 50% as fast as you can
3-5 strict (def.) hspu
5-8 heavy single arm ring rows / side
8-10 lateral medball shocks / side
5 sets
2-3 kneeling jumps into 1 broadjump after last rep
Every 2 min for 12 sets
3x 5-6 hang musclesnatches + 6 OHS with 2s pause in bottom
3x 3-4 hang power snatches + 4 OHS with pause in bottom
3x 1-2 hang snatches + 2 OHS
3x 1 hang snatch + 1 OHS