Two sets each arm of:
Single-Arm Viking Sloth Presses x 5-7 reps
Rest as needed
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Behind the Neck in Receiving Position x 3 reps
followed by . . .
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Drops x 2 reps
followed by . . .
Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance x 2 reps + 1 Overhead Squat @ 3211
B.
Every 2 minutes, for 8 minutes (4 sets), complete:
High Hang Snatch x 3 reps @ 65-70% of 1-RM Snatch
C.
Five sets for times of:
Assualt Bike x 20/15 calories
Ring Dips x 15/10 reps
Rest 2 minutes
*Try to keep all of your times consistent. These are sprint sets so they should be 95+% effort.
D.
Three sets of:
Dumbbell Tate Presses x 12 reps
Rest as needed
Piston Push Downs x 60 reps
Rest as needed