Mobilize, then:
Movement Primer Warm-Up
Three rounds at 65-70% effort of:
12/10 Calorie Bike or Row
100 Foot Suitcase Carry each arm
20 Furniture Slider Lateral Lunges (10 per side)
5 Half Kneeling Single Arm Presses (Right)
3 Windmills (Right)
5 Half Kneeling Single Arm Presses (Left)
3 Windmills (Left)
A.
Every 2 minutes, for 12 minutes (6 sets):
Halting Snatch Deadlift + Snatch
*Sets 1-3 = 2 reps @ 70% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 75% of 1-RM Snatch
(Perform a snatch pull to mid thigh 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)
At the 12 minute mark. . .
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 80-83% of 1-RM Snatch
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 1 rep @ 80%
Rest 2-3 minutes
Every two minutes, for 6 minutes (3 sets):
Back Squat x 5 reps @ 70-75%
C.
Wrecking Ball
Four rounds for time of:
15/10 Calorie Ski-Erg or Assault Bike
50 Double Unders
12 Toes-to-Bar