Mobilize, then:
Warm-Up Flow
Two sets of:
400 Meter Run
10 Turkish Get-Ups (5 per side, slow and controlled)
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.
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 Snatch Pulls + 3 Power 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 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM S
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 70-75% of 1-RM Snatch
B.
Every 4 minutes for 16 minutes, for times (4 sets):
35-54: Assault Bike x 60/40 seconds (Max Calories)
and then, at the 20:00 mark, complete:
Three rounds for time of:
Chest-to-Bar Pull Ups x 8 reps
Wall Ball Shots x 12 reps