Warmup, then:
Barbell Complex
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Muscle Snatch x 3 reps
Behind the Neck Press x 3 reps
Overhead Squat x 3 reps
Snatch Drops x 3 reps
Snatch Balance x 3 reps
High Hang Snatch x 3 reps
Hang Snatch x 3 reps
Snatch x 3 reps
*To be performed with an empty barbell
A.
Build to today’s 1-RM Snatch
Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.
B.
Every 2 minutes, for 12 minutes, complete:
Strict Press x 3-4 reps @ 80-90%
C.
For time:
21-15-9
Push-Press 115/75
Box Jump-Overs (24/20″)
At the 7 minute mark, complete:
21-15-9
Assault Bike Calories
15-12-9
Ring-Dips