Mobilize, then:
Barbell Complex (complete 2 sets and use an empty barbell)
Barbell Muscle Snatch x 3 reps
Snatch Balance x 6 reps
Overhead Squats x 9 reps (hold 2 seconds at the bottom of the squat)
A)
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 65-70%
“Back Squat Progressions”
Every two minutes, for 8 minutes (4 sets):
Back Squat x 5 reps @ 80%
Interval Conditioning
Against a 3 minute running clock, complete as many reps as possible:
16/13 Calorie Row
15 Wall Ball Shots (20/14lbs)
Max Burpees over the Erg in remeaining time
Rest 90 seconds; Repeat for four sets.
Upper Body Accessory Work (time permitting)
Three sets of:
Strict Supinated Grip Pull-Ups x 6-8 reps
(add weight if you can)
Rest 60 seconds
Ring Dips x 15 reps (no tempo)