One set of:
Row 500 Meters @ a conversational pace
and 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.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111
Built over the course of the five sets.
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press + Overhead Squat with Pause x 4 reps
(perform the press, descend to bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
Builiding in weight, and then immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
High-Hang Snatch x 2 reps
Builiding in weight, and then immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps
(pause for 2 seconds in the bottom position after each snatch balance)
Build in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Four sets for times of:
Run 400 Meters
10 Strict Handstand Push-Ups
20 Wall Ball Shots 20/14
Rest 3 minutes