Mobilize, then:
Warm-Up Primer
Two rounds at 70-75% effort of:
15/12 Calorie Bike/Row/SkiErg
Barbell Complex (with an empty barbell)
3 Tall Snatches
5 Snatch Balance
7 Overhead Squats
Once your two rounds are finished, continue with …
Two sets of:
3 Hang Snatch @ 40-50% of 1-RM
2 Mid-Thigh Snatch
1 Snatch
Rest as needed
A.
Take 5-8 minutes to build to 65% and then …
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more
B.
Every minute, on the minute, for 15 minutes (3 sets):
Minute 1 – Wall Sit x 45 seconds
Minute 2 – Toes-to-Bar x 10 reps
Minute 3 – Push-Ups x 15 reps
Minute 4 – Valslide/Furniture Slider Leg Curls x 6-8 reps @ 3011
Minute 5 – Ring Rows x 10 reps @ 21X0
C.
Complete as many rounds as possible in 15 minutes for quality and muscle activation of:
5 Strict Handstand Push-Ups
10 Barbell Biceps Curls
15 Goblet Squats