1. 2 position Snatch (Knee and Floor, 1 second pause)
    1. 5 sets (set a 2RM)
  2. Snatch Deadlift
    1. 3 x 3 (AS HEAVY AS POSSIBLE WITH GOOD FORM)
  3. Snatch pull from above the knee
    1. 3 x 5 (100%+)
  4. Strict Pull Ups (w/weight)
    1. 5 x 5
  5. Back Extensions
    1. 3 x 8-10 Tempo 2112
  6. Toes to bar
    1. 3 x 12-15

Numbers 5 and 6 can be done in a circuit.

Published by JP Bolwahnn

Former Navy SEAL guiding professionals to their highest quality of life.

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