Warm Up-300m Run x 2-2 x 20 GHD Back ExtensionsBurgener Warm UpPractice Don McCauley "Dirty Dancing" DrillSnatch-1 x 3 at 70%, 1 x 3 at 75%, 1 x 2 at 80%, 1 x 2 at 80%, 1 x 1 at 85%, 1 x 1 at 88%, 4 x 1 at 90%Clean & Jerk-1 x 3 at 70%, 1 x 3 at 75%, 1 x 2 at 80%, 1 x 2 at 80%, 1 x 1 at 85%, 1 x 1 at 88%, 4 x 1 at 90%Accessory Work-5 x 3 Romanian DeadliftsAlternate with-5 x 3 Box Jumps as high as possible