Mobilize, then:
A.
Every 90 seconds, for 9 minutes (6 sets):
2 Snatch Presses from Receiving + 2 Drop Snatches
Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.
B.
Every 90 seconds, for 12 minutes (8 sets):
2 Snatch Lift-Offs + High Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%
Rest 2-3 minutes between sets.
*Increase last weeks loads by 2-3% if you were able to hit all reps successfully. 55+ athletes please reduce the reps to 6 for sets 4-6
D.
Every minute, on the minute, for 18 minutes (6 sets):
Minute 1: 15/10 Calorie Row
Minute 2: 10 Thrusters (95/65 lbs)
Minute 3: 20 Double Unders + 8 Chest-to-Bar Pull-Ups