Mobilize, then:
Mobility, Activation and Warm-Up
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
and then …
Snatch Progressions
Every 2 minutes, for 14 minutes (7 sets):
Snatch
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
Back Squat Progressions
Every 2 minutes, for 10 minutes:
Back Squat x 4 reps
*Sets 1-3 = @ 65% of 1-RM Back Squat
*Sets 4-5 = @ 70-75% of 1-RM Back Squat
WOD
30 snatch for time:
115/75
Upper Body Accessory Work
Three sets of:
Banded Lat Pull-Downs x 15 reps
Rest 60 seconds
Stationary Dips x 20 reps @ 10X1
(hold at the top for a 1-second count)
Rest 60 seconds