Mobilize, then:
Barbell Warm-Up
With an empty barbell, complete:
3 Muscle Snatches
3 Ovehead Squats
3 Snatch Balances
3 Hang Power Snatches
3 Hang Squat Snatches
Rest, and then …
With an empty barbell, complete:
3 Muscle Cleans
3 Front Squats
3 Tall Cleans
3 Hang Power Cleans
3 Hang Squat Cleans
Focus on hitting each position precisely and with purpose.
A.
Every 2 minutes, for 8 minutes, complete:
Snatch x 1 rep
*Set 1 – 75-80% of your 1-RM
*Set 2 – 80-85%
*Set 3 – 85-90%
*Set 4 – 90-95%
B.
Every 2 minutes, for 8 minutes, complete:
Clean & Jerk x 1 rep
*Set 1 – 75-80% of your 1-RM
*Set 2 – 80-85%
*Set 3 – 85-90%
*Set 4 – 90-95%
C.
For Time:
30 Bench Press body weight if possible
25 Strict Supinated-Grip Pull-Ups
20 Strict Handstand Push-Ups
15 Kipping Handstand Push-Ups