Mobilize, then:3 deep squat progressions
10 banded pass thrus in ohs position
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 4 reps
Build over the course of the four sets.
Followed by….
Every 2 minutes, for 8 minutes (4 sets):
2 Overhead Squats @ 2111
Snatch Progressions
Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 80% of 1-RM Snatch
(Perform a halting snatch deadlift, 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:
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 85% of 1-RM Snatch
B.
Four sets of:
Box Jumps x 15 reps (24/20″)
115/75 lbs Overhead Squats x 10 reps
Bar Muscle-Ups x 5 reps
Rest 60 seconds
C.
Three sets of:
Single-Arm Dumbbell Press x 8-10 reps each @ 21X1
Rest 60 seconds
Bent-Over Dumbbell Rows x 12 reps @ 20X1
Rest 60 seconds
Wall Slides x 5 reps (slow and controlled)
Rest 60 seconds