1 set:
400m run

2 sets:
10 PVC pass-throughs
10 PVC sumo good mornings

10 PVC behind-the-neck push jerk
10 PVC overhead squats

Progression:

Setup // Heels down, shoulders in front of the bar, and visible lumbar arch.
6 deadlifts to mid-thigh // Pull the knees back as the bar rises. Stop at mid-thigh with the shoulders in front of the bar.
6 deadlift-shrugs // Squeeze your glutes with straight arms and THEN shrug.
6 muscle snatches // Squeeze your glutes with a straight arm and THEN pull and punch overhead.
6 overhead squats // Press the bar up as the hips pull back and down towards the heels.
6 high hang power snatches // Keep the bar close to your body.
6 hang power snatches // Jump and land in a partial squat.
6 power snatches // Shave the legs with the bar and jump hard with a straight arm. Then, land in a partial squat.
6 power snatches (cycling)

- RX -
AMRAP 3:
Snatches (95/135 lb)

- INTERMEDIATE -
AMRAP 3:
Snatches (75/115 lb)

- BEGINNER -
AMRAP 3:
Snatches (35/45 lb or lighter)

- MASTERS 55+ -
AMRAP 3:
Snatches (65/95 lb)

3 sets for load:
1:00 kettlebell front-rack hold
15 sumo stance good mornings

- Use the heaviest pair of kettlebells possible to perform the entire 1-minute hold unbroken. This should be challenging but manageable.

- Use an empty barbell on the first set of sumo stance good mornings. Then, add weight as long as the reps stay unbroken and snappy.

Accumulate:
1:00 foam roll upper back
1:00 foam roll quads/side

AMRAP 3:
Alternating dumbbell squat snatches (35/50 lb)

Rest 3:00

AMRAP 3:
5 left-arm dumbbell power snatches (35/50 lb)
5 right-arm dumbbell power snatches

On a 15:00 clock:
Bike for distance
- Every minute perform a :15 sprint.

- Score is total distance.
- 5000/7000+ meters.
- Ride at a slow-to-moderate pace.
- Increase your pace significantly during the sprint intervals.
- Your regular ride pace should feel like a sustainable recovery pace. During the sprint paces, push close to 100% effort. Remember that after each sprint you should ride as slow as needed to be able to repeat that sprint pace.
- Substitute run or ski as needed.