A.
Every 2 minutes, for 12 minutes (6 sets):
No hook no feet Snatch
x 2 reps
*Start at 50% of your Snatch max and work up as you go. Do not reach failure though.
Perform a snatch without using a hookgrip and without moving your feet. Feet should start in your receiving position.
B.
Every 2 minutes, for 12 minutes (6 sets):
Low Hang Clean x 2 reps @ 60-70% of 1RM Clean
C.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 12 reps @ 50-55% of 1-RM Back Squat
D.
Every 4 minutes, for 16 minutes (4 sets):
Bench Press x 10 reps @ 90-95% of 10-RM weight
If you don’t know your 10-RM Bench Press, establish that today instead of doing these sets.
E.
Three sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds