Mobilize, then:
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch press from receiving positionx 5 reps
Build over the course of the three sets.
Followed by….
Every 75 seconds, for 5 minutes (4 sets):
Snatch push press + Overhead Squat x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch + Hang Squat Snatch x 1 rep
*Sets 1-2 @ 65% of 1-RM Power Snatch
*Sets 3-4 @ 70% of 1-RM Power Snatch
*Sets 5-6 @ 75% of 1-RM Power Snatch
C.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Back Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 82.5%
Followed by…
One set of:
Back Squat x 3 reps @ 82.5%
(no tempo prescription)
D.
Against a 3 minute clock, complete for max reps:
50 Double-Unders*
15 Chest-to-Bar Pull-Ups
20/24″ Burpee Box Jump-Overs x Max Reps
Rest 3 minutes; repeat for three sets.