Two sets of:
Pass Thrus in a Squat x 10 reps
T-Spine Pulse on Bench x 30 seconds
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 minute, on the minute, for 4 minutes (4 sets):
Clean Grip Overhead Squat x 3 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.
EMOM 10 minutes (10 sets):
Power Snatch + Snatch x 1 rep
*Sets 1-2 @ 50%of 1-RM Snatch
*Sets 3-4 @ 60% of 1-RM Snatch
*Sets 5-7 @ 70% of 1-RM Snatch
*Sets 8-10 @ 75%⬆️of 1-RM Snatch
C.
For time:
40 Deadlifts (185/155 lbs)
30 Strict Handstand Push-Ups
20 Power Snatches (135/95 lbs)
10 Ring Muscle-Ups
*scale accordingly
D.
Every minute, on the minute, for 9 minutes:
Minute 1 – Strict Chest-to-Bar Pull-Ups x 6-8 reps
Minute 2 – Reverse Snow Angels x 15 reps
Minute 2 – Hollow Rocks x 30 seconds