Mobilize, then:
Implementing nasal breathing, perform:*
Assault Bike x 2 minutes
Over/Under Barbell x 5 reps in each direction
Assault Bike x 90 seconds
Barbell Front Squat x 10 reps
Assault Bike x 60 seconds
Barbell Sotts Press x 5 reps
Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Snatch Pulls
5 Muscle Snatch
5 Overhead Squats
5 Hang Power Snatch
5 Squat Snatch
A.
Every minute, on the minute, for 8 minutes:
Snatch x 1 rep
*Sets 1-2 – 45-55%
*Sets 3-4 – 55-65%
*Sets 5-6 – 65-75%
*Sets 7-8 – 75-85%
Every 2 minutes, for 8 minutes:
*Sets 9-10 – 85-90%
*Sets 11-12 – 90+%
B.
Every minute, on the minute, for 20 minutes (5 sets):
Station 1 – 60 Seconds Calorie Assault Bike
Station 2 – 10-12 Toes to Bar
Station 3 – 60 Seconds Calorie Row
Station 4 – 15 Double-Unders + 8 Burpees to Target 6″ Above Standing Reach