At the 7:00 mark, complete:
Barbell Warm-Up
With an empty barbell, complete the following:
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Muscle Snatch x 3 reps
Close Grip Overhead Squats x 3 reps
Snatch Balance x 3 reps
Snatch Drops x 3 reps
Snatch x 3 reps
A.
Every 90 seconds, for 3 minutes (2 sets):
Press in Clean (Sots Press) x 5 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 5 reps
(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)
B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep
*Sets 1-3 @ 60%
*Sets 4-7 @ 65%
*Sets 8-10 @ 70%
C. 3 rounds for time:
15 thrusters 95/65
5 sandbag over shoulder 150/100
D.
Every minute, on the minute, for 9 minutes:
Minute 1 – Strict Chest-to-Bar Pull-Ups x 4-6 reps
Minute 2 – Wall Slides x 10 reps
Minute 3 – Prone Plank Hold x 45 seconds