Warm Up-Bear Crawl - 5 min, 30 sec on/30 sec off-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 90%, 5 x 1 at 92%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 90%, 5 x 1 at 92%Accessory WorkAccumulate 400m each hand Farmer Carry - 70/53