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 20 minutes (10 sets):
(Snatch High Pull + Snatch) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 83% of 1-RM Snatch
*Sets 9-10 = @ 85% of 1-RM Snatch
B.
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch Pull x 3 reps @ 100% of 1-RM Snatch
(Bar starts from just above the knee for each hang repetition and from blocks)
C.
Three sets of:
Pronated-Grip Strict Pull-Ups x Max Reps @ 21X0
Rest 30 seconds
Supinated-Grip Strict Pull-Ups x Max Reps @ 21X0
Rest 3 minutes
If you are currently unable to accumulate 10+ reps per set, please add 15-20 Banded Lat Pulldowns immediately after your supinated-grip pull-ups.
D.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Rest 30 seconds
15 Reps x GHD Sit-Ups OR Weighted MedBall Anchored Sit-Ups (20/14 lbs)
Rest 30 seconds
E.
Complete as many rounds and reps as possible in 12 minutes of:
12 Skater Squats (Left Leg)
12 Skater Squats (Right Leg)
12 Bent-Over Reverse Flys @ 21X1
12 Bent-Over Gorilla Rows