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)
and then …
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 2 for 8 minutes, complete:
Mid-Thigh Snatch + Snatch from 2″ below the knees
*Hold mid-thigh position for 3 seconds
followed by …
Every 2 for 8 minutes, complete:
Snatch x 1 rep
Build in weight over the 8 sets but focus on proper mechanics over load.
followed by …
Every 2 minutes, for 4 minutes, complete:
Snatch pulls x 2 reps @ 105%
B.
On the minute, every minute, for 15 minutes (5 sets), complete:
1 – Strict Handstand Push-Ups x 30 seconds Max Reps
2 – Row x 30 seconds Max Calories
3 – Double-Unders x 30 seconds Max Reps
Record Max Reps for each station