Warm-up/400m Run

Then

PVC Warm Ups

Calf/ham/quad stretch

PVC or Barbell movements

10 Muscle Snatch

10 Snatch Grip Press

10 Overhead Squats

10 Snatch Balance

10 Zots Press

5 minutes of double under practice

Japan Championship Work Out #2

10 min AMRAP:

7 Overhead squat 

(43 kg / 29 kg) 95/65 lbs

14 Shoulder to overhead 

(43 kg / 29 kg) 95/65 lbs

28 Double under