20x Leg swings each leg
10x World’s greatest stretch (5 each side)
10 Downward dog + push-up
1:00 Chin/toes HS hold
10 Snatch from hang position with an empty BB
Warm up to 80% of 1RM Snatch
Every 1:15 for 10 rounds:
Snatch 80x1x5 sets, then, 85x1, 90x1, 95x1, 100x1, 103x1
***After the first five sets at 80%, only one attempt at each subsequent weight. If a miss occurs, stay at that weight. If another miss occurs, drop weight to previous percentage. You may only increase weight if you make the lift.
NEW TRAINING MAX:
Add 10lbs to your true 1RM FS and Deadlift and multiply times .9—base all percentages off of this new TM for the next 4 weeks.
Add 5lbs to your true 1RM Press and Bench Press and multiply times .9—base all percentages off of this new TM for the next 4 weeks.
2A) FS: 55x5, 65x5, 75x5, 85x5+
2B) Press: 55x5, 65x5, 75x5, 85x5+
Extra work (time permitting):
3A) 4xME strict HSPU + ME Kipping HSPU (OR Push-press 4x8)
3B) 4x1:00 ME pistol squats OR Box step-ups
4) Hollow hold with breathing: 4x1:00