Two sets of:
Pass Thrus in a Squat x 10 reps
T-Spine Pulse on bench x 30 seconds
At the 7:00 mark, complete:
Barbell Warm-Up
With an empty barbell, complete the following:
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Muscle Snatch x 3 reps
Close Grip Overhead Squats x 3 reps
Snatch Balance x 3 reps
Snatch Drops x 3 reps
Snatch x 3 reps
A.
Every 2 minutes, for 8 minutes (4 sets):
Clean Grip Overhead Squat x 3 reps
Build over the course of the 4 sets.
(Only build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)
B.
Every 2 minutes, for 12 minutes (6 sets):
3 Position Snatch x 1 rep
*Sets 1-2 @ 60% of 1-RM Snatch
*Sets 3-4 @ 70% of 1-RM Snatch
*Sets 5-6 @ 75% of 1-RM Snatch
(The 3 positions should be in this order: Hip, Mid Knee, & Floor)
C.
35-49:
For time:
Assault Bike x 30/20 Calories
Shoulder-to-Overhead x 15 reps (55/35 lbs DBs)
Front-Rack Walking Lunges x 100 ft.
Shoulder-to-Overhead x 15 reps
Assault Bike x 30/20 Calories
D.
Every minute, on the minute, for 9 minutes:
Minute 1 – Strict Pull-Ups x 4-8 reps
Minute 2 – Wall Slides x 10 reps
Minute 3 – Hollow Rocks x 30 seconds