Mobilize, then:
A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
B.
Every 90 seconds, for 9 minutes (6 sets):
2 Snatch Presses from Receiving + 1 Snatch Balance
Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.
C.
Every 90 seconds, for 12 minutes (8 sets):
2 Snatch Lift-Offs + Snatch from Mid-Patella
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 70% 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.
D.
Complete as many rounds and reps as possible in 20 minutes of:
20 Calorie Row
20 Wall Ball Shots
20 Burpees Over the Erg
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
Every 90 seconds, for 36 minutes (4 sets) of:
Station 1 – 20 Dumbbell Bench Presses @ 20X1
Station 2 – 10 Lateral Raises @ 2011 + 30 Second ISO Hold at top
Station 3 – 15 Goblet Squats @ 22X0
Station 4 – 10 Ab-Wheel Rollouts @ 3021
Station 5 – 15 Tempo Push-Ups @ 1111
Station 6 – 10 Bent-Over Reverse Flyes + 30 Second ISO Hold at top