Every 1 min, for 10 minutes alternating between:
3 Snatches from the power position
10 Bar Facing Burpees
No pressouts and keep shoulders behind the bar in the dip. If either shoulders are moving forward OR you’re pressing out the bar you need to drop weight. If you have straps wear them. If you don’t time to get a pair. Ask your trainer where they got theirs.
21 15 9
Dual DB Thrusters 50/35# or Dual KB Thrusters 24/16kg
4 x 5-8 Weighted Straight Leg GHD
4 x 5-8 Bent Over Rows @ 60-80% of power clean