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.
Perform a snatch without using a hookgrip and without moving your feet. Feet should start in your receiving position.
B.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 = 4 reps @ 75%
*Set 2 = 2 reps @ 82.5%
*Set 3 = 4 reps @ 80%
*Set 4 = 2 reps @ 87.5%
*Set 5 = 4 reps @ 82.5%
*Set 6 = 2 reps @ 92.5%
C.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 10 reps @ 90% of 10-RM Bench Press
*Note: If you don’t know your 10-RM Bench Press, establish that today instead of doing these sets
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Step-Ups to Parallel Box x 6 reps each leg
Aim for 2 heavy working sets.
E.
Four sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds