Warm-up

15 hip extension

15 hanging knee 2 elbow

15 overhead squats w/ dowel

15 push-ups

20 yd walking lunge steps

2 rounds

practice cleans and snatches

Workout

DB split snatch 5/5/5/5/5/5

or

BB  split snatch 5/5/5/5/5/5

warm-up really well befor doing this workout. If you are not yet proficiant at doing snatches, just practice them with low weight or a pvc.

Do this workout instead:

10 SDHP 95 lb (women 65lb)

10 overhead squats 95lb (women 65 lb)

as many rounds as u can in 20 min