Mobilize, then:
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Barbell Warm-Up
One set of, with an empty barbell:
Back Squats x 10 reps
Behind the Neck Press x 10 reps
Behind the Neck Push Press x 10 reps
Overhead Squats x 10 reps
A.
Every 90 seconds, for 9 minutes (6 sets):
Slow pull snatch
*Set 1 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 2-3 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 4-6 = 1 rep @ 80% of 1-RM Power Snatch
(Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)
B.
EMOM 15 minutes (5 sets), complete:
1 – Kipping Handstand Push-Ups x 20 seconds Max Reps
2 – Sumo-Deadlift High Pulls x 20 seconds Max Reps (95/65 lbs)
3 – Double-Unders x 20 seconds Max Reps