Mobilize, then:
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111
Built over the course of the 3 sets.
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + 2 Overhead Squats) x 1 rep
Build over the course of the 5 sets.
B.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Snatch + Snatch
Start at 70% and build each set
C.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Supinated Grip Strict Chest-to-Bar Pull-Up x 5-7 reps (use band for assistance if needed)
Station 2 – 20 Wall Ball Shots (goal is to be unbroken)
Station 3 – 15 Push-Ups @ 1011
Minute 4 – Ab-Wheel Roll-Outs x 12-15 reps
35-54: 20 lbs to 10′ target; 14 lbs to 9′ target
55+: 20/10 lbs to 9′ target
D.
Three sets of:
Bent-Over Dumbbell Rows x 8 reps @ 2111
Rest 15 seconds
Band-Resisted Straight-Arm Lat Pulldown x 10 reps @ 2020
Rest 15 seconds
Speed Skaters x 20 reps
Rest 90 seconds
E.
Two sets for max reps:
60 seconds of Barbell Biceps Curls (20/15 kg)
Rest 2 minutes