Mobilize, then:
Warm-Up Flow
Three rounds of:
20 Calorie Assault Bike/Ski Erg
15 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.
A.
This is a similar sequence tto last week. Your goal should be to increase the loads this week now that you are more familiar with the movements.
Two sets of:
45/33 lbs Bar Snatch Push Press + Overhead Squat x 5 reps
Followed by …
Every 2 minutes, for 6 minutes (3 sets):
Overhead Squat with Pause x 4 reps
(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…
Six sets of:
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 68-73%
(the halting snatch deadlift requires a 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)
B.
For time:
500 Meter Ski-Erg or Row
50 Russian Kettlebell Swings (32/24kg)
200 – Ft Handstand Walk (or 8 wall-climbs)
50 Toes-to-Bar
500 Meter Ski-Erg or Row