Mobilize, then:
Warm-Up Prep
Two rounds at 70-75% effort of:
15/12 Calorie Bike/Row/SkiErg
5 Strict Pull-Ups
10 Suitcase Deadlift (left)
100′ Suitcase Carry
10 Suitcase Deadlift (right)
100′ Suitcase Carry
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch + Hip Snatch
*Sets 1-2 @ 75-80% of 1-RM Snatch
*Sets 3-4 @ 80-85% of 1-RM Snatch
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep
Start at 85% of 1-RM Snatch and build to a heavy snatch for the day. If you miss the same weight twice, end your snatch session.
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 2 minutes, for 6 minutes (3 sets):
Back Squat x 2 reps @ 85-90%
C.
Three sets of:
45 seconds of Wall Sit with Front-Racked or Goblet Hold
immediately followed by…
30 seconds of Dumbbell Box Step-Overs (24/20″)
Rest 60 seconds
Handstand Walk x (see age breakdown)
Rest 60 seconds
35-49: 50′ Handstand Walk; 50/35 lbs
50-54: 25′ Handstand Walk; 50/35 lbs
55+: 3 Wall Walks; 35/20 lbs