A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving
x 4 reps
Build over the course of the three sets.
Followed by….
Every 90 seconds, for 4:30 (3 sets):
(Snatch Push Press + Overhead Squat) x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
In 22 minutes, establish a 3-RM Hang Snatch
Lower the bar to just above the knee (top of the knee).
C.
In 20 minutes, establish a 10-RM Behind The Neck Push Press.
It is ok to do this from the front rack if you are uncomfortable lowering the bar to behind your neck.
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase x 5 reps
*Sets 1-2 = @ 60%
*Sets 3-4 = @ 65%
*Set 5 = @ 70%
E.
Three sets of:
Strict Supinated-Grip Pull-Ups x 10 reps
V-Ups x 30 seconds
DB Shoulder Lateral Raises x 15 reps
(add weight if possible)
Rest 60 seconds