Mobilize, then:
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
Rest 3 minutes
B.
Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Press from Receiving Position
and then …
Every 3 minutes, for 15 minutes (5 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)
C.
35-49:
Every minute on the minute for 16 minutes (8 sets) of:
Minute 1: 10/7 Calorie Assault Bike + Touch & Go Snatch x 3 reps @ 65%
Minute 2: 8 Toes-to-Bar