A. 5 sets:

5 Back squats + 3 OHS's

*** Perform the back squat with snatch grip on the bar. After 5 reps push the bar overhead and perform 3 overhead squats. ***

 

B. 5 Rounds for time:

10 OHS's 115/75 lbs

10 Burpee box jump overs

*** Rx = don't touch the box when jumping over. ***

 

C. 3 Rounds for quality:

20 Banded hamstring curls

20  Reverse DB flyes