Snatch - 15 Minutes
Warm up quickly with Snatch Balance for 2 sets of 3 @ 30 - 40%.
Full Squat Snatch 3 sets of 3 @ 70 - 75%
8 Rounds / 75 Seconds each
100m Row Sprint
*Whatever time is left of your 75 seconds each round will be rest.
Push Jerk (use a rack)
2 - 2 - 2 - 1 - 1 - 1 *Work up to 80 - 85% of 1RM
3 Rounds For Max Reps:
Wall Ball Shots in 30 Seconds
Rest 3 Minutes
*In between your rounds of Wall Ball Shots, do sets of 15 - 20 Band Pull Aparts, or Weighted Hip Raises, or External Rotation w/5# plate (lay on your side, hold the plate in front of you, and keeping your elbow pinned to your side, externally rotate your top arm until the plate is above you). Do all of these at least once.