Warm-up

3 Sets For Quality:
8 Suitcase Deadlifts (Each Side)
12 Double Kettlebell Front Rack Step-ups (6 Each)

Strength

Back Squat Waves (based off of 5RM)

Set 1: 6 Reps @ 72%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%

Rest 3 Minutes

Set 4: 6 Reps @ 78%
Set 5: 4 Reps @ 84%
Set 6: 2 Reps @ 90%

Rest 3 Minutes

Set 7: 6 Reps @ 84%
Set 8: 4 Reps @ 90%
Set 9: 2 Reps @ 96%

Work

“Power Move”

AMRAP 10:
6 Power Snatches@ 95/65
9 Overhead Squats @ 95/65
12 Box Jumps @ 24/20

CompTrain

Overhead Squats

5 Sets of 1
Tempo:
7 Seconds Down
7 Seconds Pause in Bottom
7 Seconds Stand

Set 1: 35%
Set 2: 40%
Sets 3-5: 45%

THEN:
Build to heavy single drop snatch