Mobilize, then:
A.
Every 2 minutes, for 16 minutes (8 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 = @ 85-90% of 1-RM Snatch
B.
Every 3:00, for 9 minutes (3 sets):
Snatch Pull x 3 reps @ 100% of 1-RM Snatch
(If the hang snatch pull was beneficial for you last week then complete that off blocks instead of snatch pulls)
C.
Take 15 minutes to build to today’s 2-RM Strict Pull-Up
If you’re still developing your strength for strict pull-ups, perform the following:
Every 3 minutes, for 15 minutes (5 sets):
Strict Pull-Up Eccentric x 1-3 reps @ 81A1
(lower yourself under control for 8 seconds, then step back up to chin over the bar and repeat – you can use a band to assist with this or set up a box and use your feet to assist with the descent)
D.
Three sets of:
15 Banded Double-Arm Lat Pulldown
10 Left Arm Lat Pulldown
10 Right Arm Lat Pulldown
For the single arm pulldowns, turn 90 degrees so that the band is in line with your shoulders and focus on pulling your elbow down to your hip.
E.
Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Pullovers
24 Dumbbell Goblet Squats