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
Power Snatch x 3 reps
Overhead Squats x 3 reps with a 2 second hold at the bottom
Snatch Balance x 3 reps
Snatch x 3 reps
A.
Take 10 minutes to build to 75-80% of your 1-rm Snatch
and then . . .
Every minute, on the minute, for 5 minutes:
Snatch x 1 rep @ 80-85% of 1-RM Snatch
B.
For max reps:
30 seconds of Burpees
Rest 15 seconds
45 seconds of Wall Ball Shots (20/14 lbs to 10′ target)
Rest 90 seconds, and when the running clock reaches 3:00…
Two rounds for time of:
Burpees x 30-second max # of reps
Wall Ball Shots x 45-second max # of reps
Rest until fully recovered, and then…
Four sets of:
30 Calorie Row/400 m run
Immediatelly followed by. . .
15 Box Jumps (24/20″)
Immediatelly followed by. . .
10 Kipping Handstand Push-Ups
Rest 90 seconds