Mobilize, then:
Two sets of:
Single-Arm KB Press x 5 reps per side
Single-Arm KB Push Press x 5 reps per side
Single-Arm KB Swings x 10 reps per side
KB Windmill x 5 reps per side
A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Press from Receiving x 5 reps @ 2111
Built over the course of the 5 sets.
Followed by….
Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press x 3 reps
Build over the course of the 4 sets.
B.
Every 2:30, for 25 minutes (10 sets):
(Snatch + Hang Snatch) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-5 = @ 75% of 1-RM Snatch
*Sets 6-8 = @ 80% of 1-RM Snatch
*Sets 9-10 @ 85% of 1-RM Snatch
(Perform a snatch, then, lower the bar to the hang position above the knee & perform 1 hang snatch)
C.
Four sets of:
Supinated-Grip Strict Chest-to-Bar Pull-Ups x 5 reps @ 2111
(initiate the movement with the lats, keep your shoulders away from your ears, and keep your elbows in – please use assistance or a band if you need help getting your chest to the bar)
Rest 30 seconds
Speed Skaters x 20 reps
Rest 60 seconds
D.
Three sets of:
Landmine Rows x 6-8 reps each side @ 2111
Rest 30 seconds
Landmine Reverse Lunges x 6-8 reps each side @ 20X1
Rest 30 seconds
E.
Three rounds of:
10 Strict Pull-Ups (use a band as assistance OR substitute ring-rows)
15 Barbell Biceps Curls (20/15 kg)
20 Bent-Over Barbell Rows (20/15 kg)
25 Barbell Thrusters (20/15 kg)