Mobilize, then:
Two sets of:
T/Y/I’s x 5 reps each
Scap Push-Ups x 10 reps
Band Pull-Aparts x 20 reps
Rest as needed
A.
Every :90 for 3 minutes (2 sets):
High Hang Snatch x 2 reps @ 50-65%
Immediately followed by…
Every :90 for 3 minutes (2 sets):
Hang snatch x 1 rep @ 65-75%
Immediately followed by…
Every :90 for 6 minutes (4 sets):
Snatch x 1 rep @ 75-85%
Followed by…
Every 2 for 12 minutes (6 sets):
Snatch x 1 rep (85%+)
B.
Three rounds for time of:
500 Meter Row or 1000 meter Bike Erg
20 Handstand Push-Ups
20 Toes to Bar
20 Alternating DB Snatch (50/35 lbs)