Mobilize, then:
A.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
Followed by…
One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 80-85%
B.
Five sets of:
Tall Snatch x 2 reps
Rest 45 seconds
Build over the course of the five sets.
Followed by. . .
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Start at 55% and build from there. If your lifts feel good then keep going up! If not, stay at a weight that allows you to be consistent and focus on form.
C.
Complete as many rounds and reps as possible in 15 minutes of:
9 Push-Press (105/75 lbs)
15 Toes to Bar or GHD Sit-Ups
21/16 Calorie Ski-Erg or Row