A.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 2 reps
Use this only as a warmup exercise. Build in weight across the 4 sets but only build to something that feels moderately heavy.
B.
Every 90 seconds, for 18 minutes (12 sets):
Snatch
online pharmacy purchase keflex without prescription with best prices today in the USA
x 1 rep @ 85%
C.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 10 reps @ 90% of 10-RM weight
D.
In 20 minutes, build to a 10-RM Bench Press
E.
Accumulate 2 minutes in an L-Sit Position (On Parallettes or a Pull-Up bar)
If you are unable to hold an L-Sit Position, bend at the knees. If you are unable to hold while bent at the knees, do as many situps as you can in 4 minutes.