Mobilize, then:
Mobility, Activation and Warm-Up
Assault Bike x 2 minutes @ easy pace
2 Minutes Band Assisted Scarecrow
Assault Bike x 2 minutes @ easy pace
30 seconds Banded Monster Walks (forward)
30 seconds Banded Monster Walks (backward)
30 seconds Banded Lateral Walks (left)
30 seconds Banded Lateral Walks (right)
and then …
Every 60 seconds, for 5 minutes (5 sets):
Double Kettlebell Overhead Squat x 3 reps
(If mobility prevents you from doing this then make this a single arm KB Overhead Squat)
A.
Take 12-15 minutes to build to a heavy 3-RM Hang Power Snatch.
B.
Two sets of:
weightes Bulgarian Split Squats x 8 reps @ 3010
immediately followed by…
Dynamic unweighted Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving on to the rollouts
Ab Wheel Rollouts x 8 reps @ 2111
Rest 60 seconds
C.
21-15-9 reps for time of:
Shoulder-to-Overheads (135/95 lbs)
Chest-to-Bar Pull-Ups
Please adjust the weight if needed. Time Cap: 18:00.
Optional Rowing Session
For max calories:
2 Minutes of Rowing
Rest 2 minutes
3 Minutes of Rowing
Rest 2 minutes
4 Minutes of Rowing
Rest 2 minutes
3 Minutes of Rowing
Rest 2 minutes
2 Minutes of Rowing