Warm-up:

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

Weightlifting:

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.

Strength:

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