Two sets of:
30 Second Side Plank (left)
Rest 15 seconds
30 Second Side Plank (right)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
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 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.
Every 2 minutes, for 16 minutes, complete:
Strict Press
Set 1: 5 reps @ 50%
Set 2: 4 reps @ 60%
Set 3: 3 reps @ 70%
Set 4: 2 reps @ 75%
Set 5: 1 rep @ 85-90%
Set 6: 1 rep @ 90-95%
Set 7: 1 rep @ 95-100%
Set 8: 1 rep @ 102%
C.
Six rounds, for time, of:
10 Dumbbell Snatches 50/35
10 Burpee Box Jump Overs 24/20