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.
Every minute, on the minute, for 6 minutes:
Muscle Snatch
Followed by…
Every 2 minutes, for 12 minutes:
Snatch x 1 rep
Build over the course of the 6 sets. Go by feel today – if you are feeling good then go for a new 1-RM. If you aren’t feeling great than just build to what feels good for the day.
B.
For time:
150 Double Unders
100-Foot Handstand Walk (5 wall/climbs)
50/35 Calorie Ski-Erg or Row
100-Foot Handstand Walk (5 wall climbs)
150 Double Unders