3X5 Muscle Snatch – heavy but keep it a true Muscle Snatch, rest 1:30
1a) 4X5 Supinated Strict Weighted Pullups – heaviest possible, rest 60 sec.
1b) 4X5 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor)
1c) 4X8 Narrow Grip Bench Press (hands 8-12″ apart) – heaviest possible, rest 60 sec.
1d) 4X15 Good Mornings – heavy, rest 60 sec.
* This is performed in a circuit.