In honor of another hockey game tonight, today's workout will be 40 seconds of work with 20 seconds of rest for 10 minutes. Alternate movements so each movement will be performed for 5 sets.
Part 1: Warmup! Hips, back and shoulders need to be loose for this one.
Part 2: Work up to a heavy snatch complex of the following sequence.
1 Power Position Snatch, 1 Hang Snatch, 1 Full Snatch, 2 Overhead squats
Part 3: 10 Minutes of 40 Seconds on and 20 Seconds off
Movement 1: Wall balls(20/14). Try not to drop the ball(no pun intended), but if you do, take a quick breather and get back at it.
Movement 2: Shoulder to overhead(95/65). Focus on speed and not dropping the bar. go unbroken and keep your form.