A. Six sets of:
3-Position Snatch
(floor, mid-thigh, then high hang)
Rest 2 minutes
Build over the course of the six sets to approximately 75-80% of your 1-RM Snatch.

35, 38, 42, 45, 47, 47 (last from high hang at 47 felt easy even at 80% of 1RM)

B.Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%
Rest 2 minutes between sets.
Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

43, 51, 60, 77, 77, 77, 77, 55

C.Four sets of:
Ring Dips (with a hold) x 10-15 reps @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Strict Chest-to-Bar Pull-Ups x Max Reps
Rest 30 seconds

Ring dips: 10, 10, 10, 10
Strict C2B: 2, 2, 2, 1 (making progress)

D.For time:
Row 500 Meters
50 Kettlebell Swings (32/24 kg)
30 Chest-to-Bar Pull-Ups
Row 500 Meters
11:45…set a good pace in first 500m and did the kb swings in 25/25. C2B is what held me back. Rhythm is totally off. Was doing singles and doubles most of the time.