Mobilize, then:
W/pvc
10 pass thrus
10 ohs
20 hollow rocks holding pvc
A.
Every :90 sec for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the four sets.
Followed by….
Every 2 for 8 minutes (4 sets):
2 Overhead Squats @ 3211
Snatch Progressions
Every 2 for 10 minutes (5 sets):
Snatch Lift-Off + Snatch
*Sets 1-2 = 2 reps @ 72.5% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 77.5% 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 12:00 mark, complete:
Emom 5 minutes (5 sets):
Snatch x 1 rep @ 82.5% of 1-RM Snatch
B.
Four sets of:
Run 400 Meters
Power Cleans x 8 reps 165/113
Toes-to-Bar x 20 reps
Rest 2 minutes
Three Sets:
Dumbell floor press x 10-12 reps @ 31X1
Rest 45 seconds
Dumbbell bicep curls x 12 reps @ 3021
Rest 45 seconds
Band pulls-a-parts x 20 reps
(please do the first pull-apart variation)
Rest 45 seconds