5 to 10-minute BikeErg @ very easy pace
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2x
10 Jefferson curls
8/side DB external rotations
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Cardio
The intent here is to get sweaty and to bring your HR up to touch on the workout intensity BUT not to fatigue yourself for the workout:
3-minute Assault bike @ easy pace
2-minute Row @ moderate pace
2-minute Assault bike @ moderate pace
1-minute Row @ hardest pace
1-minute Assault bike @ hardest pace
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
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Build up to workout weight on the snatch
* Practice row transitions and work on the box step up rhythm between your sets
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2 rounds @ increasing pace
3 Power snatches @ workout weight
12/9 (cal) Row
6 DB Box step ups @ workout weight
– 0:30 rest between rounds –
Rest no longer than 3 to 5 minutes before you start the workout. If you have more time to wait, space the final part with some easy air bike between the rounds.