Mobilize, then:
Banded Squats x 10 reps
A.
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.
B.
Every 2 minutes, for 3 minutes (3 sets):
Snatch Balance x 1 rep
Build in weight over the course of the five sets to today’s heavy single.
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 70%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 75%, 80%, 85%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch @ 85+%
C.
Five sets of:
Run 200 Meters
5 Devils press 50/35’s
10 Burpee Box Jump-Overs (24/20″)
Rest 60 seconds