Mobilize, then:
Assault Bike x 2 minutes @ easy pace
30 seconds Prone Plank with Forward Reach (per arm)
30 seconds Prone Plank with Lateral Reach (per arm)
Assault Bike x 2 minutes @ medium pace
PVC Pipe Pass Thrus x 15 reps
PVC Pipe Overhead Squats x 15 reps
Snatch Progressions
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-6 = 1 rep @ 85%
Single leg progression
Every 2:30 minutes, for 10 minutes (4 sets)
6x Bulgarian split lunges per leg
WOD
500 m ski erg
30 wall-balls
500 m ski erg
Upper Body Accessory Work
Three sets of:
Pronated-Grip Bent-Over Barbell Row x 10 reps
Rest 60 seconds
Bicep Curls x 10-12 reps @ 2111
Rest 60 seconds
Isolated Ring Hold x 10-15 seconds
Rest 60 seconds