Mobilize, then:
Warm-Up Flow
Three rounds of:
400 Meter Run
Burgener Warm-Up (2 reps of each movement)
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 20 minutes (10 sets):
Snatch x 2 reps
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-7 = @ 80% of 1-RM Snatch
*Sets 8-10 = @ 83-85% of 1-RM Snatch
B.
Two sets for times:
40 Calorie Row
40 Wall Ball Shots (20/14 lbs to 10/9′ target)
30 Alternating Dumbbell Snatches (50/35 lbs)
30 Pull-Ups
20 Kipping Handstand Push-Ups
20 Push-Ups
Rest 8 minutes