A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Behind the Neck in Receiving Position x 2 reps
followed by . . .
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps
followed by . . .
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 1 rep + 1 Overhead Squat @ 3211
followed by . . .
Every 2 minutes, for 4 minutes (2 sets):
Snatch Balance x 1 rep + 1 Overhead Squat
B.
Every 90 seconds, for 12 minutes (8 sets), complete:
Mid Thigh Snatch x 2 reps @ 75-80% of 1-RM (blocks ok)
and then . . .
Every 2 minutes, for 4 minutes (2 sets), complete:
4 Stop Halting Snatch Deadlift x 1 rep
Stop @ 2″ off floor, mid-patella, mid-thigh, high hang
C.
Every 4 minutes for 20 minutes (5 sets)
Row x 90 seconds (Max Calories)
Toes-to-Bar x 12 reps
Strict Ring Dips x 6 reps
Practice quick starts and getting off the rower quickly. Practice fast transistions to the pull-up rig. Get off the erg and get to the rig immediately.
D.
Three sets of:
Bent-Over Barbell Row x 10 reps @ 21X0
Rest as needed
Dumbbell Bench Press x 10 reps @ 2011
Rest as needed