GROUP WARMUP
2 sets –
5 external oblique opener variation: leg raise
5 T-Spine Opener
5 Overhead plate stretch 
5 Kang plate squats 
:20 frog stretch 
+ trainer led barbell warm up

BARBELL WORK
Every 2 minutes for 8 minutes 
3 Power snatch (from power position) @ 50-60%

Rest 3:00

Every 2 minutes for 10 minutes 
2 power clean @ 60-75%

REST-PAUSE METHOD 
Set 1
1a. Front squat 4-6 reps @70%
Rest 20sec
1b. Front squat 2-3 reps @70%
Rest 20sec
1c. Front squat 1-2 reps @70%
Rest 3-5 mintues 

Set 2
2a. Front squat 4-6 reps @65%
Rest 20sec
2b. Front squat 2-3 reps @65%
Rest 20sec
2c. Front squat 1-2 reps @65%

MIDLINE
3 sets –
:30 hollow hold
:20 Plank