One set of:
Row x 500 Meters @ an easy pace
Burgener Warm-Up
A.
Three sets of:
Snatch High-Pull + Power Snatch + Overhead Squat (focus on your landing for the power snatches)
Rest 2 minutes
and then . . .
Every 2 minutes, for 12 minutes, complete:
Snatch Lift-Off + Snatch
(Start between 70-75% of 1-RM and work up in weight)
and then . . .
Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 110% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)
B.
In 20 Minutes or less, build to today’s 1-RM Box Squat
C.
Three sets of:
Strict Ring Dips x 8-10 reps @ 2012
55+: Strict Ring Dips x 4-6 reps @ 2012
Rest 45 seconds
Strict Weighted Pull-Ups x 2-3 reps
Rest 45 seconds
GHD Hip Extension w/Y Overhead x 8-10 reps @ 2012
Rest 45 seconds