Warm Up:
500 m ROW
Coach Lead

Mob:

Lifting:
Snatch High Pull (2reps) + Power Snatch
3X1 (1 complex) Build in weight 50%, 60%, 65%
2X2 at 70% 

Front Squat: 
Work to a heavy set of 3
then 4 sets of 3 @ 90% of the 3reps

Bench Press
Work up to a heavy set of 5
Then 4 sets of 5 @ 90% of that 5rm

Conditioning:
6 rounds:
10 pull ups
10 ring dips
10 jumping lunges

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