Mobilize, then:
Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Rogue Echo Bike or Assault Bike
10 Bar-Facing Burpees (FAST AS POSSIBLE)
3-6 Strict Handstand Push-Up to 0-4 in deficit
**If you do not have strict handstand push-ups then try one of these following progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
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 snatch double. 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 2 minutes, for 8 minutes (4 sets):
Snatch x 2 reps
Build to today’s heavy double.
B.
For time:
40/30 Calorie Ski-Erg or Row
250 Double-Unders
100-Foot Handstand Walk