Mobilize, then:
Skill Movement Primer
Every 4 minutes, for 12 minutes, complete:
10 Calorie Assault Bike
8 Butterfly Pull-Ups or 8 Reps of Butterfly Pull-Up Progressions
8 Single-Arm DB Overhead Squat (35-54: 50/35 lbs; 55+: 35/25 lbs – 4 per arm)
A.
Front Squat
*Set 1: 6 reps @ 70% of 1-RM
*Set 2: 4 reps @ 80%
*Set 3: 2 rep @ 90%
*Set 4: 1 reps @ 95%
Rest 2 minutes between sets
B.
Every 2 minutes, for 20 minutes (10 sets):
(Snatch High Pull + Snatch) 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 = @ 85-90% of 1-RM Snatch
*Sets 9-10 = @ 90-95% of 1-RM Snatch
C.
Up & Down
Three rounds for time of:
400 Meter Run
50-Foot Handstand Walk (or 30 shoulder taps)
25 Overhead Squats (95/65 lbs)