Mobilize, then:
Crossover symmetry protocol
A.
Every 2 minutes, for 16 minutes, complete:
Strict Press
Set 1: 5 reps @ 50%
Set 2: 4 reps @ 60%
Set 3: 3 reps @ 70%
Set 4: 2 reps @ 75%
Set 5: 1 rep @ 85-90%
Set 6: 1 rep @ 90-95%
Set 7: 1 rep @ 95-100%
Set 8: 1 rep @ 102%
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift-Off x 2 + Snatch
Sound mechanics are a priority so only build to a safe load.
C.
For time:
40/30 Calorie Assault Bike
20 Ground to Overhead 135/95
At the 10 minute mark . . .
For time:
40/30 Calorie Assault Bike
40 Alternating Dumbbell Snatch 50/35
At the 20 minute mark . . .
For time:
40/30 Calorie Assault Bike
60 Wall Ball Shots 20/14