Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving
*Every new line means take a short break before moving to the next movements.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Barbell Power Rows x 10 reps
Station 2 – Strict Pull-Ups x 10-12 reps @ 21X0
Station 3 – Jefferson Curl x 5 reps @ 4442
Station 4 – Prone Behind the Neck PVC Press x 4 reps @ 4444
Complete as many reps as possible in 8 minutes of:
Single-Arm Kettlebell or Dumbbell Snatches
Partition the reps between arms however you see fit. The goal is constant movement and rep accumulation for 8 consecutive minutes.