Mobilize, then:
Skill Movement Primer
Every 4 minutes, for 12 minutes, complete:
200 Meter Run
8 Butterfly Pull-Ups OR 30 seconds of Butterfly Pull-Up Progression of choice
10 Thrusters (35-54: 95/65 lbs; 55+: 65/45 lbs)
A.
Front Squat
*Set 1: 5 reps @ 65% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 85%
*Set 4: 5 reps @ 75%
*Set 5: 4-5 reps @ 78-80%
Rest 2 minutes between sets
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift-Off + Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 83-85% of 1-RM Snatch
(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch.)
At the 14 minute mark…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 85-90% of 1-RM Snatch
C.
Topsy-Turvy
For time:
75 Foot Handstand Walk
50 Wall Ball Shots (20/14 lbs to 10/9′ target)
1000 Meter Bike Erg or 500 Meter Row
50 Wall Ball Shots (20/14 lbs to 10/9′ target)
75 Foot Handstand Walk