Warmup, then:
Two sets of:
Inchworm Walk x Scap Push-Up + Press-Up x 5 reps
Russian Baby Makers x 8-10 reps
A.
Every 2 minutes, for 10 minutes, complete:
Narrow Grip Overhead Squat x 3 reps @ 4211
(Fight for these, we need to improve mobility in overhead position, go light!)
B.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 3 reps
(pause for 2 seconds in the bottom position after each snatch balance)
Immediately followed by…
Every 2 minutes, for 8 minutes (5 sets):
High Hang Snatch x 3 reps @ 45-55%
Immediately followed by…
Every 2 minutes, for 6 minutes (5 sets):
High Hang Snatch + Hang Snatch @ 55-60%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
4 Stop Halting Snatch Deadlift x 1 rep
Stop @ 2″ off floor, mid-patella, mid-thigh, high hang
C.
Four sets of:
Bulgarian Split Squat x 8-10 reps per leg @ 3011
Rest 90 seconds between sets
DB Z-Press x 5-7 reps
Rest 90 seconds
D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011*
Rest as needed
Push-Ups x 20-40 Unbroken reps
(make these perfect – they’re not for time, so don’t rush through them)
Rest as needed