Strict press (1 rep max)

Deadlift (1 rep max)

Back Squat (1 rep max)

Block Strength 

Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

Every 2minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 6 reps @ 80%
*Set 8 – 4 reps @ 80%

Comp Wod (additional)

Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
(if you don’t have strict HSPUs, sub L-Seated DB Presses)
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011

Endurance: Run 600m @ 1mile pace/Rest 1min