Mobilize, then:
Warm-Up Flow
2 Minute Row @ 50-55% effort
30 Seconds Banded Squats
90 Seconds Row @ 60-65% effort
30 Seconds PVC Pipe/Banded Pass Thrus in a squat
60 Seconds Row @ 70-75% effort
30 Seconds PVC Pipe/Banded Overhead Squats
A.
For the following snatch work, you will stay on a 24-minute running clock and add weight to the barbell throughout the session, ultimately building to today’s heavy single. Use each movement as a chance to prime perfect movement mechanics and increase in load so that you’re ready for your final 6 minute interval.
Every 2 for 6 minutes (3 sets):
Snatch Balance + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)
Immediately followed by…
Every 2 for 6 minutes (3 sets):
High Hang Snatch x 2 reps @ 50-65%
Immediately followed by…
Every 2 for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-80%
Immediately followed by…
Every 2 for 6 minutes (3 sets):
Snatch from 2″ Below the Knee x 1 rep
(pause for 2-3 seconds at 2″ below the knee, and then snatch)
Build to today’s heavy single.
B.
15 minutes amrap:
25 Toes to Bar
50-Foot Handstand Walk
100 Foot Double Kettlebell Front Racked Walking Lunge (24/16 kg)