Lat Smash 1:30/ Side
T-Spine Opener on Foam roller 2:00
Then
3 Rounds
200m Run
8 Empty Bar OHS/Snatch Balance/Power position squat snatch (on rounds 1, 2, and 3 respectively)


Squat Snatch
Warm Up
1×3 Power Position
2×3 Tempo Pull Squat Snatches, lighter than set 1 weight.
then,
5 reps @ 60%
4 @ 65%
3 @ 70%
5 @ 65%
4 @ 70%
3 @ 75%
5 @ 70%
4 @ 75%
3 @ 80%
Rest 2-4 minutes between sets, drop and reset.


If you end up lifting weights the entire time thats fine, but if you want a workout here it is
12 minute Amrap for quality
20 Famers Hold Stationary Lunges (10 per leg) with dbs
20 Curl and Presses
20 banded tricep extensions