A.
Every 2 minutes, for 14 minutes (7 sets):
No Hook No Feet Snatch
*Sets 1-4 = 2 reps @ 90% of your 2-RM No Hook No Feet Snatch weight
*Sets 5-7 = 1 rep @ 95% of your 2-RM No Hook No Feet Snatch weight
Start your pull with your feet in your landing position. Your heels can come up in the finish, but, your feet should not leave the platform. No hookgrip is allowed, use a regular grip.
B.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Sets 1-2 = 6 reps @ 70-75%
*Sets 3-4 = 5 reps @ 75-80%
*Sets 5-6 = 4 reps @ 80-85%
C.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 5 reps @ 90-95% of 5-RM Bench Press weight
*Note: If you don’t know your 5-RM Bench Press, establish that today instead.
D.
Every 3 minutes, for 9 minutes (3 sets):
Romanian Deadlift x 6 reps @ 85-90% of 1-RM Clean
E.
Four sets of:
Chin-Ups x 8 reps
Rest 30 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 30 seconds