WARMUP 

Complete 3 rounds: (10-15s between movements, 2-3 min between rounds)
8-10 Front delt raise (light)
8-10 Side delt raise (medium)
8-10 Bent over rows (heavy)
30-40 Band pull aparts (unbroken)
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Overhead squat + Power / Squat Snatch review w/ dowel

Strength, scaled please use kettlebells, do front squats or ask?

1 POWER SNATCH + 1 SNATCH + 1 OVERHEAD SQUAT
No dropping the bar between Power and Full Snatch, come to the ground and reset without letting go of the bar
Partner up and spend 15 min to building to a moderate – heavy set of: 1 power snatch + 1 squat snatch + 1 Overhead squat.

3 min AMRAP:
21 Overhead Squats (95/65lb)
21 Over-the-Erg Burpees, if no room over the bar 
Max Calorie Row
– Rest 3 min –
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3 min AMRAP:
18 Overhead Squats (115/80lb)
18 Over-the-Erg Burpees
Max Calorie Row
– Rest 3 min –
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3 min AMRAP:
15 Overhead Squats (135/95lb)
15 Over-the-Erg Burpees
Max Calorie Row
– Rest 3 min –
—
3 min AMRAP:
12 Overhead Squats (155/105lb)
12 Over-the-Erg Burpees
Max Calorie Row
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Alternate 3 min sets with a partner or take less rest and go singles

ACCESSORY
Complete 3 rounds: (10-15s between movements, 2-3 min between rounds)
8-10 Front delt raise (light)
8-10 Side delt raise (medium)
8-10 Standing upright DB row (heavy)
30-40 Band pull aparts (unbroken)