Total 105 min
2 sets of: 10 thruster, 10 GHD situps, 10 OH walking lunges, 10 good morning
mobility

A
Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
Interval 1 (30s) – Drop Snatch x 1 rep > snatch balance
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep
Perform all movements at 70-75% of your 1-RM Snatch.
27.5 30 30 32.5 32.5 32.5 32.5 35 35 35

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 5 reps @ 80-85%

C.
“DeHart”
Complete as many rounds and reps as possible in 4 minutes of:
195/135 lb Power Clean x 1 rep = 61 kg > 45 kg
195/135 lb Thruster x 1 rep > 45 kg
195/135 lb Shoulder to Overhead x 1 rep > 45 kg
Result 6+2 = 20 reps

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011 > takareisikone
6, 6+2, 4+4 10 kg/7.5 kg
Rest as needed
Single-Arm DB Row x 8-10 reps each @ 2111
8x35 lbs
Rest as needed
Strict Toes to Bar x 6-8 reps @ 3110 > no tempo
8, 8, 7
Rest as needed