Mobilize, then:
Skill-Based Movement Primer
Every 3 minutes, for 9 minutes (3 sets) for times:
12/7 Calories of Rogue Echo Bike or Assault Bike
1 Legless Rope Climb + Rope Climb
1-3 Strict Handstand Push-Up to 0-6″ Deficit
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 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
2 Snatch Lift-Offs + 1 Snatch
(pause for 2 seconds at 2″ Below the knee on both snatch lift-offs)
Build to today’s heavy single.
B.
For time:
Complete rounds of 27, 21, and 15 reps of:
Ski-Erg or Row
Overhead Squat (135/95 lbs)
*Perform 50-Foot Handstand Walk at the beginning of each round (150 foot total)