power snatch from below the knee 1x5 with 80% of best power snatch.
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 90% of best power clean. Rest as little as possible between reps. Use singles to warm up.
3 Min AMRAP - Max Effort
5 Power Cleans - 135/95
5 Front Squats - same
5 Burpee over Bar
after 3 Min AMRAP - rest exactly 10 mins then
Repeat same amount of Reps for Time! Try to match or beat original
back extensions x10x10
hip extensions x10x10