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Warm up
1:00 weighted ankle dorsiflexion
+
3 Rounds
5 PVC pass through (standing/squat/prone)
5 thoracic rotations/side
10 goblet squats @ 22X1

+

Fitness: 

Every 2:00 x 6 Sets 
DB Z Press x 6
alt. Waiters Box Step up x 10 (5/leg)

OR

Performance:

Snatch Pull (w/ pause @ Knee) + Hang Power Snatch + Hang Snatch – (1+1+1) Every 2:00 x 6 @ ~80%

+

For Time 

30 *Curtis P (115/75)
EMOM 4 Burpees over bar

*Curtis P = Power Clean + Lunge + Lunge + Push Press