Row for 5 min easy pace
Banded ankle hip and shoulder mobility
5 sets of the complex for poundage
Snatch + Hang Snatch
Use 3 build up sets then start the first working set for complex.
2 rounds for total reps with a partner:
1 min strict pull ups
1 min air squats
1 min sit ups
1 min double unders
1 min rest
Athlete 1 does air squats for 1 min. Athlete 2 rests. Then athlete 2 does air squats for 1 min and athlete 1 rests. Continue for all movements till complete.