PREHAB
2 sets
12 Behind the neck banded press
12 Banded Overhead squats
then..
Bergener warm-up – 1 round with empty barbell

STRENGTH
Power Snatch + Overhead Squat
Every 2 minutes for 10 minutes, perform 1 complex
Start moderate and build

METCON
20 min AMRAP:
20 Thrusters (95/65)
15 Toes to Bar
10 Hang Snatches
5 Ring dips