The Rob Shaul Warmup
5 times through with a barbell, adding weight each time
3 power cleans
3 push presses
3 lunges, each leg
After each set of the RS Warm-up, do a set of toes-to-bar.
As many rounds and reps in 12 minutes of:
10 left-handed overhead walking lunges, 24 kg/16 kg
10 right-handed overhead walking lunges, 24 kg/16 kg
Work up to a heavy snatch single.
5 x 3 reps of snatch balance at 90% of the weight that you just snatched.