Mobilize, then:
Every minute, on the minute, for 3 minutes (3 sets):
Snatch press in ohs position x 5 reps
Build over the course of the three sets.
Followed by….
Every 75 seconds, for 5 minutes (4 sets):
Snatch balance x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack unless you have blocks.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch + Overhead Squat
*Sets 1-4 = 2 reps @ 65-70%
*Sets 5-6 = 1 rep @ 70-75%
Sets 7-8 = 1 rep @ 75-80%
Every 2 minutes, for 10 minutes (5 sets):
Tempo Back Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Back Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%
Followed by…
One set of:
1 Tempo Back Squat @ 32X1 + 2 Back Squat (no tempo) @ 87.5%
3 sets:
For times, complete:
Run 400 meters
15 Overhead Squats (95/65 lbs)
15 Chest-to-Bar Pull-Ups
Rest 2 minutes