A
Shoulder Warmup

2-3 rds
With a pvc or empty barbell
10 muscle snatches
run 1 lap
10 behind the neck snatch grip push press
run 1 lap
10 overhead lunges
run 1 lap
(15 min)

B
Snatch Balance
4x3

Squat Snatch
4x3
(15 min)

C
9-7-5
Squat snatches (135/95lb)
Ring muscle-ups
400m run
*16 min timecap