A.
In 22 minutes, build to a 2-RM:
No Hook No Feet Snatch
Start your pull with your feet in your landing position. Your heels can come up in the finish, but, your feet should not leave the platform. No hookgrip is allowed, use a regular grip.
B.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Set 1 = 3 reps @ 80%
*Set 2 = 5 reps @ 75%
*Set 3 = 3 reps @ 85%
*Set 4 = 5 reps @ 75%
*Set 5 = MAX repetitions at 85%
*Note: Set 5 – Load up 85% and perform as many reps as possible!
C.
In 15 minutes, build to a 5-RM Bench Press
Followed by…
Every 2:30, for 7:30 (3 sets):
Bench Press x 5 reps @ 92.5% of your 5-RM
D.
Every 3 minutes, for 9 minutes (3 sets):
Romanian Deadlift x 6 reps @ 85-90% of 1-RM Clean
E.
Four sets of:
Chin-Ups x 8 reps
Rest 30 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 30 seconds