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12 minutes Snatch Balance practice (non-heaving).

-then-

15 minute AMRAP of:

15 OHS 95/65#
30 Lateral Jumps (over BB)
45 Ab-Mat Situps

GLOSSARY

Snatch Balance: Start with a barbell racked across the back of the shoulders as it would be for a back squat with hands in a Snatch grip. Start with your feet in the pulling position. Dip and drive at the knees to unload the bar momentarily, and transition the feet to the receiving position while driving yourself into the bottom of an overhead squat.—from Catalyst Athletics

OHS:  Overhead Squat–   Squat performed with a barbell held overhead. Without any qualifier (such as “clean-grip” or “close-grip”), this implies a snatch-width grip.—from Catalyst Athletics

Lateral Jumps (over BB):  Jumping sideways over a barbell on the floor

AMRAP:  As Many Rounds As Possible

The Pull Is Not An Upright Row: Misconceptions In Weightlifting       “Power cleans are a triple joint extension exercise. Upright rows are an arm and trap contraction exercise. And, even then, it is the latter only if your shoulder flexibility allows it. Those with tight shoulders will usually have rotator problems with the upright row.”—Dresdin Archibauld for Breaking Muscle