Mobilize, then:
2 sets:
W/empty barbell and snatch grip
5 RDL’s
5 hang snatch pulls
5 ohs
5 presses in ohs
Every 2 for 12 minutes (6 sets):
Snatch Pull + Hang Snatch with a 2 second pause just above knee
*Set 1 – 2 reps @ 70% of 1-RM Snatch
*Set 2 – 2 reps @ 75% of 1-RM Snatch
*Set 3 – 2 reps @ 80% of 1-RM Snatch
*Sets 4-6 – 1 rep @ 85% of 1-RM Snatch
B.
Every 90 seconds, for 18 minutes (alt)
1 – Cossack Squats x 14-20 reps (hold DB/KB in a goblet position)
2 – DB Z-Press x 6-8 reps (seated on ground)
3 – banded hamstring curls x 20
C.
Five rounds for time of:
20 calories Assault Bike
15 Chest-to-Bar Pull-Ups
*can sub 400 m run*