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
Every minute, for 5 minutes, complete:
Snatch Balance + Overhead Squat
(Use this as an opportunity to work on speed punching under the barbell and to prime your receiving position)
Snatch
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 2 second pause in catch
*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Set 3 = 1 rep @ 78-80% of 1-RM Snatch
*Set 4 = 1 rep @ 80-83% of 1-RM Snatch
*Set 5 = 1 rep @ 83-85% of 1-RM Snatch
*Set 6 = 1 rep @ 85% of 1-RM Snatch
Back Squat
Every 2 minutes, for 10 minutes (5 sets):
Tempo Back Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
Followed by…
One set of:
Back Squat x 3 reps @ 85%
(no tempo prescription)
Against a running clock complete:
Three rounds for time of:
10 Thrusters (115/75 lbs)
12 Bar Facing Burpees
Rest until the running clock reaches 8:00, and then complete:
Three rounds for time of:
10 Overhead Squats (115/75 lbs)
50 Double-Unders