1) 10X1 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec.
2) 10X1 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec
3a) 3X5 Push Press – heaviest possible, rest 30 sec
3b) 3X12 Weighted GH Raises, rest 30 sec.
3c) 3X12 Bulgariant Split Squats (front rack) – heavy, rest 30 sec
3d) 3X1 minute ME Rope Climbs 15′ – rest 30 sec
Notes: Split squats are 6 reps per leg. Try to maintain a vertical shin throughout the movement
Follow the prescribed rest to a tee when possible