supermodified Joshie,

long warm up part burgener, part jumprope, part jog, pull up push ups, practice one arm Squat Snatches with 20 than 44lb.

3 rounds 3 knees/sit pull-ups with 2 strait leg raises. 7x 80lb powersnatches tried to squat, last round was thrusters and 400 meter jog, sprint, walk, jog.