Mobilize, then:
Warm-Up Flow
Three rounds of:
10 Calorie Assault Bike/Ski Erg
200 Meter Run
10 Narrow Grip Barbell Overhead Squats (bring your hands in as narrow as possible)
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.
Two sets of:
45/33 lbs Bar Snatch Push Press + Overhead Squat x 5 reps
Followed by….
Every 2 minutes, for 8 minutes (4 sets):
Overhead Squat x 2 reps
Build over the course of the four sets.
Followed by…
Every 2 minutes, for 12 minutes, complete:
2 Snatch Pulls + 2 Snatches
(drop the barbell between the two pulls and the snatches if you need to – it’s more important that you work on perfect positioning and mechanics)
Go by feel and build each set but let mechanics dictate load
B.
For time:
Three rounds of:
75-Foot Handstand Walk Or 5 wall-climbs
75 Double Unders
500 Meter Ski-Erg or Row
We are continuing to build endurance with handstand walks.
Every minute, on the minute, for 10 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Tall Box Jumps
(jump as high as you can and land as softly as possible, then step down)