3 sets for quality:
Rope climb x 2 reps
Strict TTB x 6 reps
Strict dips x 10 reps
4 sets for times:
15 cal assault bike
rest 2 minutes
*Remember, this should take no longer than 60 minutes. Get warmed up and get to lifting!
Snatch: 5 sets x 3 reps (take no more than 10 seconds between reps) Goal is to start this somewhere around 70% of your 1RM. If you don’t know what that is, get to a moderate weight and keep it there.
Snatch Pull: 5 x 1 @ 110% of today’s heavy triple
Back Squat 5 x 3– same weight across all sets , as heavy as possible