Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Every minute, on the minute, for 3 minutes (3 sets):
Snatch press from ohs x 5 reps
Build over the course of the three sets.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch balance x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack unless you have blocks.
Every 2 minutes, for 12 minutes, complete (6 sets):
Hang Squat Snatch x 1 rep with a 3 second hold in your receiving position
Build in weight over the six sets to a heavy Hang Squat Snatch.
Build to today’s 1-RM Tempo Back Squat @ 32X1
One set of:
Back Squat x Max Reps @ today’s 1-RM Tempo Back Squat
(perform these without any tempo prescription)
Against a 3 minute clock, complete for max reps:
15 Chest-to-Bar Pull-Ups
20/24″ Burpee Box Jump-Overs x Max Reps
Rest 3 minutes; repeat for three sets.