Mobilize, then:
Skill Movement Primer
Every 4 minutes, for 12 minutes, complete:
250 Meter Row or 500 Meter Bike Erg
10-50′ Handstand Walk
If you don’t have handstand walks then please do one of the following progressions:
10-20 Wall Facing Handstand Marching
10-20 Box Facing Handstand Marching for every 10′
2 Wall Walks
A.
Every 2 minutes, perform:
Front Squat x 1 rep
Set 1 – 70% of 1-RM
Set 2 – 80% of 1-RM
Set 3 – 85% of 1-RM
Set 4 – 90% of 1-RM
Set 5 – 95% of 1-RM
Set 6 – 100% of 1-RM
Set 7 – 103% of 1-RM (optional)
B.
Every 2 minutes, for 12 minutes (6 sets):
Halting Snatch Deadlift + Snatch x 1 rep @ 75-80% 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.)
C.
For time:
50 Wall Ball Shots (20/14 lbs to 10/9′ target)
50 Chest-to-Bar Pull-Ups
500 Meter Row