Mobilize, then::
Warm-Up Flow
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.
A.
Every 2 minutes, for 6 minutes (3 sets):
Mid-Thigh Snatch + Snatch @ 65-75%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 2 reps @ 75-85%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 85-90%
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Snatch Pulls x 2 reps @ 90-100%
B.
Every 5 minutes, for 15 minutes (3 sets):
75 Double Unders
5/3 Rope Climbs or 20/15 Strict Pull-Ups
8 front squats 115/75
20 Toes-to-Bar