A.
In 20 minutes, build to a 2-RM No Hook No Feet Snatch
Your heels can come off the ground but your feet shouldn’t move. Do not use a hookgrip.
B.
Every 2:30, for 7:30 (3 sets):
Snatch Pull with a 6 second lowering x 3 reps @ 95% of 1-RM Snatch
(Perform a snatch pull, then, take 6 seconds to lower the bar back to the ground. Repeat this for 3 reps)
C.
Every 2:30, for 10 minutes (5 sets):
Deadlift x 10 reps @ 50% of your 1-RM Deadlift
D.
Every 2 minutes, for 8 minutes (4 sets):
Glute Ham Raise x 6 reps
E.
Every 2 minutes, for 6 minutes (3 sets):
Bent Over Row x 8 reps