Mobilize, then:
A.
Three rounds of:
400 Meter Run/500 Meter Row
10 Barbell Muscle Snatch
10 Barbell Overhead Squats
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.
Two sets of:
45/33 lbs Snatch Push Press + Overhead Squat x 5 reps
Followed by …
Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
Build over the course of the three sets.
Followed by…
Every 2 minutes, for 12 minutes, complete (6 sets):
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 65-70%
(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)
C.
For time:
150 Double Unders
100-Foot Handstand Walk (15 strict hspu)
50/35 Calorie Ski-Erg or Row
100-Foot Handstand Walk (15 Kipping)
150 Double Unders