Mobilize, then:
Assault Bike/Row/Bike Erg/Ski Erg x 2 minutes @ easy pace
Band Pull-Aparts x 30 seconds (light)
Assault Bike/Row/Bike Erg/Ski Erg x 60 seconds @ medium pace
Glute Hip Bridges x 30 seconds (bodyweight)
Assault Bike/Row/Bike Erg/Ski Erg x 30 seconds @ fast pace
Push-Ups x 30 seconds
A) Build to a heavyish perfect form snatch in 10-12 minutes, then:
B.)
Complete as many rounds and reps as possible in 6 minutes of:
3 Hang Squat Snatches
9 Bar Facing Burpees
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
5 Power Snatches
10 Box Jumps (24/20″)
*Please step down, no rebounding
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
8Toes-to-Bar
16 Calorie Row
Rx 115/75
Please reduce the load if you are unable to safely execute the hang squat snatch.
Strength Accessory Work
Three sets of:
Split Stance Romanian Deadlift x 8 reps each leg @ 3011
Rest 60 seconds
Kettlebell Biceps Curls x 8 reps @ 21X0
Rest 60 seconds