Monday Morning Recovery

20 Minutes:
odd minutes:
3 Power Snatches
3 Overhead Squats
(use a heavy weight, but one you can bang out all 6 reps in 30-40 seconds)
even minutes:
12 Kettle Bell Swings (72#)

So start clock, you have 1 minute to do 3 power snatches and 3 OHS's, rest for remaining time in the minute. Second minute do 12 swings and rest for remaining time in the minute, and follow same for 20 minutes.  I used 85# for the snatches and OHS, and it got me good.