BBG

5X1 Snatch from blocks (just above knee) @ 80% of max from blocks – rest as needed

BB Cycling

3×5 Touch & Go Snatches (full) @ 75% of 5rm – rest 90 sec.

Strength

1a) 3X60 second Weighted Plank Hold (plate on back) – heaviest possible, rest 90 sec.

1b) 3×8 Weighted Back extensions. Heavy, but perfect