Total 120 min
3 sets of: 4 OHS, 6 HSPU, 8 T2B, 10 lunges
Skillwork: MU practice for 20 min

A.
Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
Interval 1 (30s) – Drop Snatch x 1 rep
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep
Perform all movements at 65-70% of your 1-RM Snatch.
25 27.5 30 30 30 30 30 30 32.5 32.5

B.
Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Two sets of:
Strict Shoulder Press x Max Reps @ 75% of today’s 1-RM
Rest 3 minutes

C.
Complete as many rounds and reps as possible in 12 minutes of:
3 Power Snatches (155/105 lbs) = 47 kg > 35 kg
6 Overhead Reverse Lunges (155/105 lbs) > 35 kg
9 Ring Dips w/Pause @ 1112 > no tempo
Results: 3+13 = 49

D.
Three sets of: > 2 sets
Bent-Over Barbell Row x 6-8 reps @ 2111
35 kg 35 kg
Rest as needed
Chinese Plank x 60 seconds each (face up/face down)
Rest as needed