2-3 sets with an empty barbell of:
Snatch Grip Romanian Deadlift x 3 @ 3011
Muscle Snatch x 3
Shoulder Press from Behind the Neck x 3
Snatch Balance x 3
Overhead Squats x 3
Every 90 seconds, for 15 minutes (10 sets) of:
Slow Pull Snatch x 1 rep
For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.
Complete as many rounds and reps as possible in 10 minutes of:
1 Power Snatch (115/75 lbs)
2 Power Snatches
3 Power Snatches
…and so on, following the pattern for 10 minutes.