Buy In: Tabata Chest to Bar Jumping Pullups- (remember to lower yourself so that your elbows are all the way open- no physiological exemptions granted here. #Cunningham). Tabata Row (the idea here is to pull 8 times every 20 seconds and try to make the 8 strokes take the full 20 seconds. This means you are allowed 64 total pulls- post total meters to comments).
20 reps Overhead Squats with the Band ( No Saggy Bands!). 2 minutes: Asian Squat, Captain Morgan Stretch, Olympic Wall Squat.
then for load:
7 sets of 3 position snatch where a set is comprised of: 1 hang squat snatch, 1 squat snatch from the knees, 1 squat snatch from the floor (touch and go) and repeat starting at the hang. If you're paying attention, one set= 6 total reps. You do not release the barbell until you have completed the 6th rep. If you fall down or drop the bar, that is no rep. Please re-read as necessary until you achieve full comprehension. Rest as needed between sets.