- Snatch 3,3,3,2,2,2,1
- BenchPress 8,6,5,4,3,2,1
*Superset = do snatch reps then, with no rest, go straight to bench press reps. Rest b/w sets. If you don't have two bars, just move quickly.
~Rest 5-10 min~
5×5 Overhead Strict Shoulder Press
Walking lunge with 45 lb plate held overhead
*Competitor: As prescribed
*Established: 35 lb. plate
*Recruit: 25 lb. plate
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