Mobilize, then:
Warm-Up
Three rounds at increasing effort of:
10/7 Calorie Bike or Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100 Foot Sandbag or MedBall Carry (light)
5 Divebomber Push-Ups
10 Ring-Rows
15 Wall Ball Shots (weight is up to the athlete)
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift-Off + Snatch
*Sets 1-3 = 2 reps @ 72.5% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 77.5% 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. Repeat this for 2 reps)
When the running clock reaches 12:00…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 77-80% of 1-RM Snatch
B.
Back Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 6 reps @ 70%
C.
Every minute, on the minute, for 16 minutes (4 sets) for max reps of:
Station 1 – 30 seconds of Walking Lunges
Station 2 – 30 seconds of Supinated-Grip Bent-Over Barbell Rows @ 2111
Station 3 – 30 seconds of Alternating Reverse Lunges
Station 4 – 30 seconds of Barbell Ab-Wheel Rollouts @ 3030
Use the same barbell for all four stations. Load it based on your ability to perform six barbell rows at the prescribed tempo.