Warmup, then:
Dynamic Mobility & Activation
Two sets of:
Banded Tricep Stretch x 45 second per side
Band Distracted Pec Stretch x 45 seconds per side
A.
Every 2 minutes, for 10 minutes, complete (5 sets):
Snatch Balance x 1 rep
*Work up to a heavy single
B.
Every 2 minutes, for 16 minutes (8 sets), complete:
Snatch x 1 rep
Build over the courses of the 8 sets to a new 1-RM
C.
Every minute, on the minute, for 5 minutes:
Pull-Up x 3 reps + Chest-to-Bar Pull-Up x 2 reps + Bar Muscle-Up x 1 rep
followed by…
Every minute, on the minute, for 6 minutes:
Unbroken Wall Balls x 10
followed by…
Every minute, on the minute, for 7 minutes:
Unbroken Double-Unders x 20 reps + Push-Up x 8 reps