Mobilize, then:
Warm-Up Flow
One set of:
1000 Meter Row
Single Arm Dumbbell Press x 10 reps per side (weight up to the athlete)
Goblet Squats x 20 reps
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 for 6 minutes (3 sets):
Snatch Balance x 2 reps
Build in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
Every 2 for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 60-65%
Followed by…
Every 2 for 6 minutes (3 sets):
Hang Snatch + Snatch @ 70-75%
Followed by…
Every minute, on the minute, for 5 minutes:
Snatch @ 80-85%
B.
Four sets of:
Row x 500 Meters
155/115 lbs Hang Squat Cleans x 8 reps
Chest-to-Bar Pull-Ups x 10 reps
Rest 3 minutes