EMOM for 10 minutes 1 Snatch balance and 1 Overhead squat with 5 second pause in bottom of squat every minute.
Do both lifts in the same minute and use 75% of your 1 rep max Snatch.
Front Squats 3x3 @ 86% of 1 rep
3 rounds of:
10-15 reps of GHD sit ups
10-15 reps of Hip and Back Extensions
Post loads to Whiteboard and to the Zen.