Mobilize, then:
For movement flow:
Two sets, not for time, of:
5 Hawaiian Squats Per Side
10 Banded Shoulder Pass Thrus
10 Banded Overhead Squats – slow and controlled (pull band apart so there is tension)
Snatch Skills and Drills
With an empty barbell, complete:
Every minute, on the minute, for 3 minutes:
Press in Receiving Position x 2 reps
and then complete:
Every minute, on the minute, for 3 minutes:
Tall Snatch x 1-2 reps
(focus on speed pulling under the barbell)
and then load the barbell to what feels comfortable and complete:
Every minute, on the minute, for 3 minutes:
Snatch Balance x 3 reps
Snatch Progressions
Every 90 seconds, for 9 minutes (6 sets):
Snatch with a 2 second pause below knee & 2 second pause in catch
*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 78-80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 80-83% of 1-RM Snatch
Box Squat Progressions
Every 2 minutes, for 20 minutes, complete (10 sets):
Box Squat x 2 reps @ 80% of Current 1-RM Box Squat
Check out this article from Westside Barbell on how to correctly execute a box squat
Conditioning: Assault Bike + Shoulder-to-Overhead + Ring Muscle-Ups
Three sets, for times, of:
20/15 Calorie Assault Bike
8 Shoulder to Overhead (155/115 lbs)
6 Ring Muscle-Ups (Scale to 6pu+6dips)
Rest 3 minutes