Warm Up-50 Calories on Airdyne or Rower-2 x 15 GHD back extension-Shoulder warm up routine-Green band stretch routineSnatch-5 x 5 empty bar work, alternate between high hang and just below knee. Drill perfection!-2 x 3 at 70%, 2 x 3 at 75%, 1 x 2 at 80%, 3 x 2 at 82%Tall Cleans-Work to a heavy double(No hitch, no dip, nothing - just pull under the bar and work on speed & footwork)Accessory Work4 x 8 Glute Ham RaisesAlternate with4 x 5 Box Jump 30"+