Mobilize, then:
Warm-Up Flow
Three rounds of:
200 Meter Run
10 PVC Pipe Pass Thrus
10 PVC Pipe Press from behind the Neck
200 Meter Run
3 Muscle Snatch (45/35 lbs)
4 Overhead Squat
5 Hang Power Snatch
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 10 minutes (10 sets):
Snatch x 1 rep
*Sets 1-3 @ 60% of 1-RM Snatch
*Sets 4-7 @ 65% of 1-RM Snatch
*Sets 8-10 @ 70% of 1-RM Snatch
B.
Every 8 minutes for 24 minutes (3 sets):
30/22 Calorie Row or Ski-Erg
10 Burpee Box Jump Overs (24/20″)
30 Toes-to-Bar
125 Double-Unders