Mobilize, then:
Warm-Up Primer
Every 6 minutes 18 minutes (3 sets):
Run 400 Meters
25 Double Unders
3 Wall Walks
10 Burpees
10 Nose to Wall Handstand Marching
This is to get you moving and ready for the following work. This is not a race.
Scaling Options for Double-Unders:
Plate Tap x 15 seconds
Single-Unders x 50-100 reps
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 2 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
Rest 3 minutes
B.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 2 reps
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
C.
35-54:
Every minute on the minute for 20 minutes (5 sets) of:
Minute 1: 18/12 Calorie Assault Bike
Minute 2: Touch & Go Snatch x 3 reps @ 65% of 1-RM
Minute 3: 8 Strict Handstand Push Ups
Minute 4: Touch & Go Snatch x 3 reps @ 65%