Mobilize, then:
Warm-Up Movement Prep
Two rounds at 70-75% effort of:
15/12 Calorie Bike or Row
100 Foot Sandbag or MedBall Carry
30 Banded Face Pulls
10 Single Arm Deadlifts each arm
10 Lateral Lunges with Furniture Sliders (per leg)
A.
Every 2 minutes, for 10 minutes (5 sets):
Slow Pull Snatch + Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
Immediately followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 83-85% of 1-RM Snatch
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every two minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 80-85%
C.
Every minute, on the minute, for 16 minutes (4 sets) of:
*Station 1 – 15 seconds of Assault Bike Sprint
*Station 2 – 30 seconds of Double-Unders
*Station 3 – 45 seconds of Strict Pull-Ups
*Station 4 – Rest