Mobilize, then:
Every 6 minutes 18 minutes (3 sets):
30/20 Calorie Row
10 Barbell Overhead Squats
Rope Climb Mount + Pull-Up Taps x 3 reps
2 Rope Climbs OR 1 Legless Rope Climb
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%
Rest 2-3 minutes
Every two minutes, for 6 minutes (3sets):
Back Squat x 1 rep @ 85-90%
B.
Every minutes, on the minute, for 5 minutes (5 sets):
Snatch Press from Receiving Position
and then …
Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + Hang Snatch + Snatch
(pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second before performing the hang snatch, drop the barbell, then immediately reset and snatch from the floor)
Please build over the course of the 5 sets and focus on mechanics over loading.
C.
35-49:
Five rounds for time of:
15/10 Calorie Assault Bike
10 Strict Handstand Push Ups
*Squat Snatches
Round 1 = 15 reps (75/55 lbs)
Round 2 – 12 reps (95/65 lbs)
Round 3 = 9 reps (115/75 lbs)
Round 4 = 6 reps (135/95 lbs)
Round 5 = 3 reps (155/105 lbs)