General Warm-up
Mobilize for 5 minutes
Row, bike, or run for 2 minutes
20 Russian Kettlebell Swings (53/35#)
15 Push-ups
10 Strict Pull-ups

Snatch Warm-up
5 reps each w/ empty barbell
Tall muscle snatch
Hang Muscle snatch
Overhead Squat
Snatch Press
Drop Snatch
Tall snatch

Clean & Jerk Warm-up
Tall Clean High-Pull
Muscle Clean
Front Squat
Tall Clean
Press Behind the Neck
Jerk Drive
Push Press
Tall Jerk

Snatch
Every 2 min. for 6 rounds
4 @ 65%
4 @ 70%
4 @ 75%
3 @ 80%
2x3 @ 85%

Clean & Jerk
Every 2 min. for 6 rounds
3+1 @ 65%
3+1 @ 70%
3+1 @ 75%
3+1 @ 80%
2x3+1 @ 85%

Extra Work
5x20 Unbroken Wall Balls
Rest 2 min between sets

*Programming modified from Ben Bergeron's CompTrain