A.
In 15 minutes, build to a 2-RM:
Snatch without hookgrip & without moving feet
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 3 minutes, for 15 minutes (5 sets):
Back Squat with a 3 second pause at bottom
*Sets 1-2 = 1 rep @ 85%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-6 = 3 reps @ 75%
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 8 reps @ 80% of 1-RM Clean
E.
Four sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds