• Jerk – 65% x 3, 70% x 3, 75% x 3, 80% x 2 x 2, 85% x 2
• Hang power clean (below knee) – 50% (of clean) x 3 x 2, 60% x 3 x 2
• Snatch push press + overhead squat – 70% x 3+2, 75% x 3+2 x 2

3 sets; no rest:

10 weighted back extensions AHAP

3 sets of 12-15 (hard but doable) windmill

Stretch:

PVC lat stretch