WARMUP
2 sets –
:30 Bike
10 foam roll wall slides
5 goblet squats
5 kettlebell swings
5 external oblique opener with leg raise

BARBELL
Every 2 minutes for 10 minutes
1 snatch deadlift+ 1 power position power snatch+ 1 midhang power snatch

STRENGTH WORK
3 sets –
7 sandbag squats
5 single leg dumbbell deadlift (below knee)

2 sets –
10 Dumbbell floor press
:15 90-degree static push-up hold

3 sets –
7 each arm dumbbell row
:10 90 degree static pull up hold