Mobilize, then:
A.
Every 90 seconds, for 7:30 (5 sets):
Snatch Balance x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
and then …
Take 10 minutes to build to your 70% snatch followed by …
Every minute, on the minute, for 10 minutes:
Interval 1 – Row x 45 seconds
Interval 2 – 3 Snatches @ 70-75%
Record total number of calories rowed.
B.
Three sets of:
Row 500 Meters
Hang Squat Cleans x 7 reps 155/105
Rest 2 minutes
Push HARD on these intervals.
C.
Four sets of:
Single-Arm Dumbell Press x 6-8 reps per side @ 21X1
Rest 60 seconds
Bent-Over Dumbbell Rows x 8-10 reps @ 20X1
Rest 60 seconds
0-10 lbs Bent-Over Reverse Flies x 20 reps @ 20X0
Rest 60 seconds