550 meter run
HIIT Shoulder Warmup (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warmup (start this at 15 past the hour)
10 air squats
Workout Specific Workout (start this at 20 past the hour)
5 x 3 of squat snatch, working up to 70% of your max snatch
5-10 rope pullups after each set.
These are strict pullups, performed with the short ropes hung over the pullup bar.
Workout (start this at 40 past the hour)
Complete as many reps as possible in 10 minutes of:
10 snatches, 135 lbs (95 lbs)
10 snatches, 155 lbs (105 lbs)
10 snatches, 185 lbs (125 lbs)
10 snatches, 205 lbs (135 lbs)
10 snatches, 225 lbs (155 lbs)
10 snatches, 245 lbs (175 lbs)
This should be the type of snatch that will get your the furthest in the workout.
If your max snatch is less than 165 lbs for a man or 115 lbs for a women, please start at:
10 snatches, 95 lbs (65 lbs)
10 snatches, 115 lbs (75 lbs)
10 snatches, 125 lbs (85 lbs)
Then continue with the weights listed above.
Or, of course, modify as needed.
Competition Team Lift
10 rounds, on the 2 minute start interval of:
1 squat clean + 1 front squat + 1 split jerk
start at 70% of your lowest lift listed above and go up as you can.
Competition Team Skills
8 alternating sets, on the 3 minute start interval of:
10 HSPUs, start strict and finish the set with kipping
maxish set of ring muscle-ups, kipping
Odd sets are HSPUS, even sets are ring MUs.
Easy 60 minute bike