90 secs/side Overhead Banded Distraction
1 min Prone WTY
1 min/side DB Half Get Ups
1 min Overhead Barbell Reverse Lunges
1 min/side Hang DB Snatches
1 min Hang Muscle Snatches
3 Hang Squat Snatches + 3 Snatch Balances
1-5: 1 Squat Snatch at 75% of your 1RM
6-10: 1 Squat Snatch at 80%
11-15: 1 Squat Snatch at 80-85% (pick one weight for all 5 sets)
5 Power Snatches (115/80)
6/side Overhead Barbell Lunges
50 DUs / 100 Singles
In any time remaining complete:
2 mins/side Hip Mobility
2 mins/side Shoulder Opener
Every 3 mins x 18 mins:
20 sec Assault Bike Sprint
(Use a pace that you can maintain throughout the 6 sets)