Mobilize, then:
Warm-Up Primer
Two-Three sets, not for time, of:
20/15 Calorie Assault Bike
10 Weighted Deadbugs @ 2121
30 seconds of Handstand Marching (or Kick up to Wall)
60 Seconds Wall Sit
This is to get you moving and ready for the following work. If this takes you longer than 15 minutes then move onto the next portion of training.
A.
Three sets of:
6 Back Squats @ 70-75% of 1-RM
Rest 2 minutes
B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 70+%
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 80+%
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 reps @ 90+%
Build to today’s heavy single.
C. 3 sets
35-54:
Complete as many reps as possible in 4 minutes of:
20/15 Calorie Row
12 Chest to Bar Pull Ups
*Squat Snatches
Rest 2 minutes
*Set 1 = 135/95 lbs
*Set 2 = 95/65 lbs
*Set 3 = 75/55 lbs