Mobilize, then:
Warm-Up Flow
Two sets of:
500 Meter Row
Unweighted Overhead Squats x 15 reps*
Single-Unders x 50-60 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.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 50%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 60%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 65%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 70-75%
B.
15-12-9
Dumbbell Thrusters (50/35 lbs)
Row for Calories
Rest 2 minutes, and then …
15-12-9
Wall Ball Shots (30/20 lbs to 10/9′ target)
Assault Bike Calories