4 sets
A1. Jumping Squats x6
Rest 1:00
A2. Back Rack side lunge x6/side
Rest 1:00
A3. Wall sit x:30 (unweighted)
Rest 2:00
* Chances are you will be able to clean and back rack the weight for jumping squats and lunges. The jumping squats should be light and something you can focus on acceleration for the entire movement up.
B. For time
8 Power Snatch (75, 55)
8 Toes to bar
8 Front Squats
Rest 1:1 x7 rounds
*Time includes rest
Great alternative
8 DB Snatch
8 abmat situps
8 Goblet squats
Perform
8 Power Snatch (75, 55)
12 toes to bar
8 Overhead squat
*speed of rounds is the goal. Bypass thighs on power snatch