snatch from below the knee 1x5 with 75%
Use straps, and the idea is to not let the bar touch the ground during the set. If you need to rest for a second or two, rest with the bar over your head.
power clean from the floor and split jerk 1x3 with 80% of best clean and jerk. Rest as little as possible between reps. Use singles to warm up.
20 Squat Cleans - 155/105
50 Wall Ball - 20/14
back extensions x10x10
hip extensions x10x10