3 sets
10 cal machine
25ft lunge
10 DB or KB front squats

 3 sets
12 power clean and jerk (135/95)
rest :90 btw sets

total time

GPP and Comp
2 rounds for time:
20 ttb
20 hang snatch (75/55)
20 lateral burpee over bar

Bonus Fitness
2 sets:
20 v-up
:20 l sit
30 seated pike lifts
rest :90 btw sets

Optional Cool Down

:30 banded 4 way shoulder stretch each arm
:30 each leg couch and pigeon stretch

1:00 seated straddle