3 Position Snatch - 5x1@60% of your 1RM snatch
Drop Snatch - 5x3@55% of your 1RM snatch
V Ups - 4x8
C2B Pull Ups
Advanced adapted from THE OUTLAW WAY:
Hang Snatch: 1X3@60%, 1X3@70%, 3X3@75-80%, 3X2@85-90% – rest 60-90 seconds between all sets.
1a) 5X4/8 Front Squat/Back Squat @ 75% of 1RM FS – rest 60 sec.
1b) 4X8 Weighted Ring Rows (feet even with rings) – heaviest possible, rest 60 sec.
4 rounds for calories and reps of:
60 sec ME Row
ME UB C2B Pull-ups