Mobilize, then:
A.
Movement Primer
Three-Four sets of:
Tall Snatch x 2-3 reps*
Rest 30-60 seconds
*Please keep the weight LIGHT and focus on speed pulling under the barbell. Cue ‘fast feet, fast hands’ and prime your body for speed.
Every 2 minutes, for 4 minutes (2 sets):
High Hang Snatch x 1 rep @ 60-65%
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Hang Snatch x 1 rep @ 70-75%
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Snatch from 2″ Below the Knee x 1 rep @ 80-85%
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Snatch x 1 rep @ 85-90%
B.
Every minute, on the minute, for 6 minutes:
Power Snatch x 1 rep @ 70%
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85%
Rest 2-3 minutes
D.
Every 10 minutes, for 20-30 minutes (2-3 sets):
Run 400 Meters
10 Burpee Box Jump Overs (24/20″)
20 Pull-Ups
30 Wall Ball Shots (20/14 lbs)
30/20 Calories of Assault Bike