Mobilize, then:
Nasal Breathing Only*
5 Calorie Assault Bike Arms Only
60 Seconds Band Distracted Ankle Mobility (30 seconds per side)
5 Calorie Assault Bike Legs Only
60 Seconds T-Spine Hold (change up your positions)
5 Calorie Assault Bike
60 Seconds Hawaiian Squats (30 seconds per side)
A.
Every 90 seconds, for 9 minutes (6 sets):
1 Snatch Balance + 2 Overhead Squats
Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch from 2″ Below Knee + Snatch
(pause 1 second at 2″ below the knee, then snatch, drop, reset and snatch from the floor)
Build from approximately 60% 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.
In 20 minutes, build to a 3-RM Back Squat
D.
Every 2 minutes, for 24 minutes (4 sets):
Interval 1: 30/20 Calorie Row
Interval 2: 10 Burpee Box Jump-Overs (24/20″) + 3-5 Bar Muscle-Ups
Interval 3: 50 Double-Unders + 12 Front-Racked Reverse Lunges (115/75 lbs)