mobilize, then:
A. Three sets of:
High Hang Snatch + Hang Snatch + Snatch + Overhead Squat (50-55%)
Rest 90 seconds between sets
Followed by…
Five sets of:
Hang Snatch + Snatch + Overhead Squat (65+%)
Followed by…
Three Sets of:
Snatch Pull with a 3 second pause at knees and 3 second eccentric lowering (85+%)
Rest 90-120 seconds between sets
B. Every 3 minutes, for 6 minutes (2 sets) of:
15/10 calorie assault bike
8 Dumbbell Hang Clean and Jerk (50/35 lbs)
8 box jump-overs (24/20")
Followed by….
Every 3 minutes, for 6 minutes (2 sets) of
15/10 calorie assault bike
8 GHD Sit Ups
1 Legless Rope Climb
1 Rope Climb
Rest 2-3 Minutes and repeat the entire workout for a second round.