Two sets of:
Squat Rocks x 60 seconds
Band Assisted Ankle Pulse x 45 seconds per side
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 6 minutes (3 sets):
Press in Clean (Sots Press) x 5 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean Grip Overhead Squat x 3 reps
Build over the course of the 3 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.
In 20 minutes, build to a 1-RM Snatch + Hang Snatch (for newer people, work some snatch technique)
C.
For time:
Row 1000 meters
Dumbbell Front Squats x 20 reps (45/35 lbs)
Burpee Box Jump Overs x 20 reps (24/20″)
Dumbbell Front Squats x 20 reps
D.
Every minute, on the minute, for 9 minutes:
Minute 1 – Weighted Strict Pull-Ups x 2-3 reps
Minute 2 – Reverse Snow Angels x 15 reps
Minute 3 – V-Ups x 45 seconds