Mobilize, then:
Barbell Warm-Up (use an empty barbell)
60 Seconds of Front Rack Hold (alternate between arms and drive the elbows up as high as possible)
10 Barbell Front Squats with a 3 second pause at the bottom
5 Sotts Press
Skill Movement Primer
Every 4 minutes, for 12 minutes, complete:
10 Burpees
5 Strict Pull-Ups
10 Wall Ball Shots*
35-54: 20/14 lbs to 10/9′ target
55+: 20/10 lbs to 9′ target
*Feel free to go heavier then you normally do with your wall ball weight
A.
Front Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 4 reps @ 80%
*Set 3: 3 rep @ 85%
*Set 4: 2 reps @ 90%
Rest 2 minutes between sets
B.
Every 2 minutes, for 20 minutes (10 sets):
(Snatch High Pull + Snatch + Overhead Squat) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 83% of 1-RM Snatch
*Sets 9-10 = @ 85% of 1-RM Snatch
C.
Flying High
Three rounds for time of:
400 Meter Run
30 Alternating Dumbbell Snatches (50/35 lbs)
15 Chest-to-Bar Pull Ups