Momma, I can’t feel ma legs!

Weightlifting
Pause Power Position Snatch (1RM)
then
Work up to a 1RM Pause launch position (above the knee) hang snatch.

Red
AMRAP 8 Minutes
10 Box Jump Overs 24/20″
2 Hang Power Snatch 95/65lbs
10 Box Jump Overs
4 Hang Power Snatch
10 Box Jump Overs
6 Hang Power Snatch
etc.

White
AMRAP 8 Minutes
10 Box Jump Overs 20/18″
2 Hang Power Snatch 75/55lbs
10 Box Jump Overs
4 Hang Power Snatch
10 Box Jump Overs
6 Hang Power Snatch
etc.

Blue
AMRAP 8 Minutes
10 Box Jump Overs 18/12″
2 Hang Power Snatch 65/45lbs
10 Box Jump Overs
4 Hang Power Snatch
10 Box Jump Overs
6 Hang Power Snatch
etc.

Climb the ladder. You should be able to cycle the barbell to keep the intensity high.