Barbell Warmup

Primer
3x3 Muscle Snatch
*Feel your strength in the turnover with these, it will help a ton with the squat snatches below.

Snatch
6x2 Squat Snatch
First 3 sets at 65% of 1RM
Last 3 sets at 75%

Clean
6x2 Squat Clean
First 3 sets at 65% of 1RM
Last 3 sets at 75%

*Again we are training speed with these weights. Now that we have transitioned to the squat variation of the lifts, we need to be mindful of our first pull. We don't want this to be rushed and as fast as it was on the Power variations from a few weeks ago. Slow down the separation from the ground and make it a smooth separation while still maintaining enough speed to not stall out at the knees. Our speed focus is now going to be the pull under the bar.

Strength
In the Hole Front Squats
Work to a heavy with good form