Mobilize, then:
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch press from bottom of ohs x 5 reps
Build over the course of the 3 sets.
Followed by….
Every 2 minutes, for 8 minutes (4 sets):
2 Overhead Squats @ 3211
Then:
Every 2 minutes, for 8 minutes (4 sets):
Snatch lift off + snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
(Perform a snatch lift-off with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps)
At the 10:00 mark, complete:
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 80% of 1-RM Snatch
B.
Four sets of:
Tall Box Jumps x 3 reps
Power Snatch x 6 reps
Bar Facing Burpees x 12 reps
Rest 2 minutes
Rx 135/95 lbs
Choose a box jump height that is challenging. DO NOT rebound. Place a smaller box next to the tall box so you can step to the smaller box, then the floor to reset for your jump.
C.
Three sets of:
Dumbell floor press x 15 reps @ 21X1
Rest 45 seconds
Dumbbell bicep curls x 12 reps @ 2021
Rest 45 seconds
Band pull-a-parr’s x 20 reps
Rest 45 seconds