Upper East Side

Mobility
This full body warm-up will get everything moving smoothly to prepare you snatch some heavy loads. You will need a light band for a couple exercises, otherwise no equipment is necessary. Perform 5 to 10 reps of each exercise as a part of your warm up to the snatch or overhead squat, or on a daily basis to further improve those positions. Check it out here.

Warm up
3 rounds not for time or 10 minutes:
5 muscle snatch
5 OHS
5 hip snatch
5 drop snatch

Strength
Fitness and Performance
2 snatch pull, pause @ hang (no explode) + hang snatch

Conditioning
Performance
3 rounds for time:
21 deadlifts (155/105)
15 box jumps (24/20)
9 push jerks (155/105)

Fitness
3 rounds for time:
21 deadlifts
15 step-ups
9 push presses