Mobilize, then:
Skill Based Lung Opener
Every 2 minutes, for 6 minutes (3 sets) of:
20/15 Calorie Row or SkiErg
3 Rope Climb Mounts
followed by….
Every 2 minutes, for 6 minutes (3 sets) of:
20/15 Calorie Row or SkiErg
2 Rope Climbs* or 1 Legless Rope Climb
*If you don’t have access to a rope then please substitute with 2 Towel Pull-Ups
A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 65-70% of 1-RM Snatch
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps @ 70-75% of 1-RM Snatch
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 75+% of 1-RM Snatch
B.
35-54:
Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: 4 Power Snatches (55%) + 3 Bar Facing Burpees
Station 2: 4 Power Snatches (55%) + 8 Pull Ups
Rest until clock reaches 7:00 and then …
Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: 3 Power Snatches (65%) + 3 Bar Facing Burpees
Station 2: 3 Power Snatches (65%) + 6 Chest to Bar Pull Ups
Rest until the clock reaches 14:00 and then …
Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: 2 Snatches (70%) + 3 Bar Facing Burpees
Station 2: 2 Snatches (70%) + 2 Bar Muscle Up