Mobilize, then:
Warm-Up Prep
Two sets, for activation, of:
15/12 Calorie Bike or Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100 Foot Kettlebell Front Racked Carry
15 Med-Ball Squats
10 Bird Dogs each side
5-8 Strict Pull-Ups
A.
Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch
*Sets 1-4 = 1 rep @ 75% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 80% 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)
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 @ 75-80%
*Set 3 – 1 rep @ 80-85%
Rest 2-3 minutes
Every two minutes, for 6 minutes (3 sets):
Back Squat x 4 reps @ 75-80%
C.
“15-12-9-6”
35-54:
Four rounds for time:
15/10 Calorie Ski-Erg or Row
12 Toes-to-Bar
9 Strict Handstand Push-Ups
6 Alternating Dumbbell Snatch (50/35 lbs)