One set of:
Banded Air Squats x 15 reps @ 3211
Banded Monster Walks x 20 steps forward and backwards
Banded Lateral Walks x 20 steps each direction
Barbell Complex Warm-Up
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Muscle Snatch x 3 reps
Behind the Neck Press x 3 reps
Overhead Squat x 3 reps
Snatch Drops x 3 reps
Snatch Balance x 3 reps
High Hang Snatch x 3 reps
Hang Snatch x 3 reps
Snatch x 3 reps
*To be performed with an empty barbell
A.
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM Snatch
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pulls + 1 Snatches + 1 Overhead Squats @ 70-75% of 1-RM Snatch
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Snatch @ 80-85% of 1-RM Snatch
Non-barbell
4 sets each of:
20/15 cal bike
15 ghd situps
25 kb swings
*rest 1 min between sets*
C.
Four sets for times of:
Row 400/300 Meters
20 Burpees Over the Erg
10 Strict Handstand Push-Ups
Rest 3 minutes