Mobilize, then: 20 cal row
10 pass thrus w/pvc
10 behind the neck snatch grip push press empty barbell
10 good mornings empty barbell
A.
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Snatch x 2 reps
*Sets 1-3 = @ 75% of 1-RM Power Snatch
*Sets 4-6 = @ 80% of 1-RM Power Snatch
B.
Every two minutes, for 8 minutes (4 sets):
Back Squat x 6 reps @ 70% of 1-RM
C.
As many rounds and reps as possible in 3 minutes:
3 Ring Muscle-Ups
6 Dumbbell Box Step-Overs (50/35 lbs; 24/20″)
30 Double-Unders
Rest 90 seconds; Repeat for four sets. Please pick up where you left off. Scale to
D) time permitting
Three sets of:
Pronated-Grip Bent-Over Barbell Row x 8 reps
Rest 30 seconds
Banded Tricep Pushdowns x 30 reps
Rest 30 seconds
Hammer Curls x 10 reps
Rest 2-3 minutes