Mobilize, then:
Three sets of:
200 Meter Run
Front Rack Kettlebell Squat + Single-Arm Press x 5 reps (right arm)*
Front Rack Kettlebell Squat + Single-Arm Press x 5 reps (left arm)
*Weight is athletes choice but keep it light. Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Please prioritize movement quality and focus on breathing.
A.
Every minute, on the minute, for 6 minutes:
Snatch + Overhead Squat
*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
B.
Five sets for max reps of:
30 seconds of Squat Snatch*
Rest 30 seconds
*Set 1 @ 40-45% of 1-RM
*Set 2 @ 50-55% of 1-RM
*Set 3 @ 55-60% of 1-RM
*Set 4 @ 60-65% of 1-RM
*Set 5 @ 65-70% of 1-RM
Note the weight
C.
L
Complete as many rounds and reps as possible in 14 minutes of:
7 Bar Muscle-Ups
14 Alternating Pistols
40 Double-Unders