Mobilize, then:
Skill Movement Primer
Every 4 minutes, for 12 minutes, complete:
10 Calorie Assault Bike
8 Butterfly Pull-Ups (if you are working on butterfly pull-ups then don’t worry about ohw high you are getting your chin over the bar, focus on the rhythm)
6 Overhead Squats (35-54: 95/65 lbs; 55+: 65/45 lbs)
A.
Front Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 3 reps @ 80-85%
Rest 2 minutes between sets
B.
Every 2 minutes, for 12 minutes (6 sets):
Halting Snatch Deadlift + Snatch x 1 rep @ 80-85% 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 13 minute mark…
Every 2 minutes, for 8 minutes (4 sets):
Snatch x 2 reps @ 75-80% of 1-RM Snatch
C.
Down & Dirty
For time:
Complete 3, 6, 9, 12 & 15 reps of:
Thruster
Burpee Box Jump Over (24”/20”)
Time Cap: 12:00
35-54: 115/75 lbs
55+: 75/55 lbs; Step-Ups Okay