Mobilize, then:
Warm-Up Flow
One set of:
1000 Meter Row
Single Arm Dumbbell Overhead Squat x 30 reps (15 reps per side; alternate as needed)
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.
*SAME AS LAST WEEK…BUILD IN LOAD, OR KEEP LOADS THE SAME AND BUILD COMFORT WITH THESE POSITIONS.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Press from Receiving x 5 reps @ 2111
Built 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 Snatch
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 18 minutes, complete (6 sets):
Assualt Bike x 20/15 calories
Ring Dips x 15/10 reps* (or pushups)
C.
Three sets of:
Bent-Over Prontated Grip Barbell Row x 10 reps @ 21X0
Rest 45 seconds
Seated Dumbbell Press x 8 reps @ 2111
Rest 45 seconds