A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch without hookgrip
& without moving feet x 2 reps
*Sets 1-2 @ 85% of 2RM in this complex
*Sets 3-4 @ 90% of 2RM in this complex
*Sets 5-6 @ 95% of 2RM in this complex
If you do not know your 2RM in this complex, establish that today instead of doing this % work.
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 18 minutes (6 sets):
Back Squat
*Set 1 = 3 reps @ 80%
*Set 2 = 1 rep @ 90%
*Set 3 = 3 reps @ 85%
*Set 4 = 1 rep @ 95%
*Set 5 = 3 reps @ 87.5%
*Set 6 = 1 rep @ 95%
C.
In 15 minutes, establish a 3-RM Bench Press
Followed by…
Every 2:30, for 7:30 (3 sets):
Bench Press x 3 reps @ 92.5% of your 3-RM
D.
Every 3 minutes, for 12 minutes (4 sets):
Bulgarian Split Squat x 5 reps each leg
Aim for 3 heavy working sets.
E.
Four sets of:
Strict Pull-Ups x 6 reps
Rest 60 seconds
Stationary Dips x 6 reps
(Add weight if possible)
Rest 60 seconds