Mobilize, then:
Warm-Up Primer
Two rounds at 70-75% effort of:
15/12 Calorie Bike/Row/SkiErg
10 Ring-Rows
20 Alternating Lateral Lunges (unweighted)
15 Medball Bearhug Good Mornings
10 Medball Bearhug Squats
A.
Every 2 minutes, for 10 minutes (5 sets):
Slow Pull Snatch + Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 78-80% of 1-RM Snatch
(Perform a snatch, then lower the bar to your hip, set up, and perform a snatch from the hip. Repeat this for 2 reps)
Immediately followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep
*Sets 1-3 @ 80-85% of 1-RM Snatch
*Sets 4-5 @ 85-88% 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 4 minutes (2 sets):
Back Squat x 4 reps @ 80-85%
C.
Every 4 minutes, for 16 minutes (4 sets) for times of:
300/250 Meter Row
25′ Handstand Walk
10 Burpees Over the Erg