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.
Five sets of:
Front Squat x 3 reps
Rest 2 minutes
Suggested loading:
Set 1 – 70%
Set 2 – 75%
Set 3-4 – 80%
B.
Three sets of:
Upper Cut Drill x 10 reps
Rest as needed
Every 2 minutes, for 10 minutes (5 sets):
Snatch + Overhead Squat
*Sets 1 – 55-65%
*Sets 2-3 – 65-75%
*Sets 4-5 – 75-85%
C.
Every 3 minutes, for 9 minutes (3 sets):
Touch-n-Go Squat Snatch x 5 reps
Increase load each set, working to a heavy 5 rep touch and go snatches.
May receive in the power position and then ride down
D.
Complete as many rounds and reps as possible in 15 minutes of:
20 Walking Lunges (50/35 lbs Farmers Carry)
10 Chest-to-Bar Pull-Ups
50-Foot Handstand Walk