Mobilize, then:
Warm-Up Flow
Three sets of:
300 Meter Row
Unweighted Overhead Squats x 15 reps*
Bent-Over Rows x 10 reps*
*This may be a barbell, PVC pipe or band, just no weight!
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
A.
Check out this article about the proper high hang position and the proper mid-thigh position
Every 2 minutes, for 10 minutes (5 sets):
Snatch Press from Receiving x 5 reps @ 2111
Build over the course of the five sets.
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
3 High-Hang Snatches + 3 Overhead Squats @ 50-55% of 1-RM Snatch
Builiding in weight, and then immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Mid-Thigh Snatches + 2 Overhead Squats @ 60-65% of 1-RM S
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Snatch from 2″ below the knee + 1 Overhead Squat @ 70-75% of 1-RM Snatch
B.
Every 3 minutes for 15 minutes (5 sets), complete:
Run 200 Meters
Chest-to-Bar Pull Ups x 15 reps
Run 200 Meters
*Try to keep all of your times consistent
C.
Three sets of:
Dumbbell Tate Presses x 12 reps
Rest as needed
Banded Tricep Press-Downs x 20 reps (fast)
Rest as needed
Banded Pulls x 30 reps
Rest as needed