1) 12 minutes Snatch practice.
Notes: Work up to a few (no more than 4) heavy singles. These should be full squat. Get them all on video as well. Try not to miss keep the weight heavy, but sub 1rm.
135 – no misses
2) 2 Weighted Pullups every 30 sec. for 10 minutes.
Notes: These are all strict. Start with heaviest possible load then remove weight as necessary.
35# -> 20#
3) Run 800m
25 Ring Dips
25 KBS @ 24kg
20 Ring Dips
20 KBS @ 24kg
15 Ring Dips
15 KBS @ 24kg
4) 5×3 Front Squats @ 65% – rest 2 minutes
Notes: Pause for 2 counts in the bottom position. Concentrate on maintaining chest height and speed out of the bottom when rising.