A.
Every 2 minutes, for 12 minutes (6 sets):
No hook no feet Snatch x 2 reps
*Start at 50% of your Snatch max and work up as you go. Do not reach failure though.
Perform a snatch without using a hookgrip and without moving your feet. Feet should start in your receiving position.
B.
Every 3 minutes, for 18 minutes (6 sets):
Clean Pull + Clean + Front Squat + Jerk
*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 85% of 1-RM Clean & Jerk
C.
In 25 minutes, build to a 1-RM Back Squat
D.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 4 reps @ 90-95% of 4-RM weight
If you don’t know your 4-RM Bench Press, establish that today instead of doing these sets.
E.
Four sets of:
Strict Pull-Ups x 6 reps
Rest 30 seconds
Stationary Dips x 6 reps
(Add weight if possible)
Rest 30 seconds