8 KB Snatch
8 OH Lunge
6 KB Snatch*
6 OH Lunge**
4 KB Snatch
4 OH Lunge
*Pre-swing is 100% acceptable on the KB Snatch. Switch arms half way through each set (if not before) in order to sustain weight- 2/4 reps @ 85% max is much more sustainable than 6/8. Stay explosive. In here, there is no such thing as a slow, relaxed KB Snatch.
**Recommended is 50-75% BW for lunge. Barbell, KB, DB are all acceptable.
If form is intact and there is still fuel in the guts, add weight for the set of 4.