Mobilize, then:
A.
Back Squat
Set 1 – 8 reps @ 65%
Set 2 – 8 reps @ 70%
Set 3 – 6 reps @ 75%
Set 4 – 2-4 reps @ 80%
Rest 2 minutes between sets
*Feel free to use your rest time to practice a skill you’d like to work on (ring work, toes-to-bar, etc)
B.
Every minute, on the minute, for 5 minutes:
3 Power Snatch + 3 Hang Squat Snatch @ 50-55% of 1-RM
Rest 60 seconds
Every minute, on the minute, for 5 minutes:
Power Snatch + 2 Hang Squat Snatch @ 60-65% of 1-RM
Rest 60 seconds
Every minute, on the minute, for 3 minutes:
30 Seconds Max Reps Snatch @ 40% of 1-RM
C.
“Captain America”
For time:
Row 1,000 Meters
Wall Balls x 50 reps (20 lbs to 10′ target; 14 lbs to 9′ target)
Rope Climbs x 10 reps
Wall Balls x 50 reps
Row 1,000 Meters