Mobilize, 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.
Take 5-10 minutes to build to 70% of your 1-RM Snatch and then …
Every 90 sec for 7:30, complete (5 sets):
Touch and Go Snatch x 5 reps @ 70-75%
(this may be a power or full snatch)
B.
Complete as many reps of Wall Ball Shots as possible in 5 minutes of:
Row 1000 Meters
Wall Ball Shots x Max Reps
Rest 5 minutes, and then when the clock hits 10:00, perform the following…
Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 1000 Meters
Toes to Bar x Max Reps
Rest 5 minutes, and then when the clock hits 20:00, perform the following…
Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Row 1000 Meters
Kipping Handstand Push-Ups x Max Reps