Mobilize, then:
Warm-Up Flow
Three rounds of:
60 Seconds of Jump Rope (Single-Unders)
16 Single-Arm Dumbbell Overhead Squats (alternate arms at rep 8)
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 nose
A.
Every 2 minutes, for 8 minutes (4 sets):
Overhead Squat x 1 rep
Build to today’s heavy.
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch
(it’s ok to drop the barbell between lifts; get set and make your lifts technically sound)
Build to today’s heaviest complex…but make sure your mechanics are sound and consistent.
B)
In 4 minutes find:
Max distance HS walk (or max wall-climbs)
At 6:00 minute mark:
4 rounds for time of:
15 cal ski erg
8 sandbag over shoulder 125/75
6 strict pull-ups