Alternate between exercises, 90 seconds rest between them:

5 sets:
A) Pendlay Row, 5 reps
B) 10-20 sec L-sit Hold, parallettes

Level I 
L-sit = tuck

--then--

For Time:
10 OH Squat @ 95/65
10 Toes 2 Bar
20 Front Squat
10 Toes 2 Bar
30 Back Squat
10 Toes 2 bar

**one bar throughout, same weight
L1 - use a weight that is challenging for the OH Squat
L2 - as Rx'd
L3 - 135/ 95

Competitor HW: 
Work up to a heavy single with perfect form: 
Snatch Grip pull to knee, pause 3 seconds, then hang snatch
 

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