Mobilize, then:
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance + Overhead Squat (no tempo)
EMOM for 10 minutes (10 sets):
Hang snatch (work through full squat)
*Sets 1-5 = 1 rep @ 60-65% or 1-RM
*Sets 6-10 = 1 rep @ 65-70% of 1-RM
B.
Three sets of:
500 Meter Row or Ski Erg
24/18 Calorie Assault Bike
10 Dumbbell Front Squats (50/35 lbs)
Rest 3 Minutes
C.
Four sets of:
20 Seconds Side Plank Hip Drops (right) x Max Reps
(while holding a side plank, lower the hips until they touch the floor, then bring the hips back into position)
10 Seconds Rest
and then …
Four sets of:
20 Seconds Side Plank Hip Drops (left) x Max Reps
10 Seconds Rest
Rest 60 seconds, and then …
Four sets of:
Hollow Body Hold x 20 seconds
Rest 10 seconds