Mobilize, then:
A.
Back Squat
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 4 reps @ 75%
Rest 2 minutes between sets
*Feel free to use your rest time to practice a skill you’d like to work on (handstand walk, butterfly pull-ups, etc)
B.
Three sets of:
(Tall Snatch + Overhead Squat*) x 2
Rest as needed
*3 second hold in the bottom
and then …
Every minute, on the minute, for 4 minutes:
Touch and Go Power Snatch x 5 reps @ 50-60%
Rest 60 seconds
Every minute, on the minute, for 4 minutes:
Touch and Go Snatch x 3 reps @ 60-70%
Rest 60 seconds
Every 30 seconds, for 2 minutes (4 sets)
Snatch x 1 rep @ 70-75%
C.
35-54:
Complete as many rounds and reps as possible in 9 minutes of:
3 Snatches (105/75 lbs)
3 Chest to Bar Pull-Ups
6 Snatches
6 Strict Handstand Push-Ups
9 Snatches
9 Chin-over-the-Bar Pull-Ups