12min to find a Heavy 1 Rep Snatch Rest 4min
12min to find a Heavy 1 Rep Clean and Jerk Rest 4min
*Note* This does not say a 1 Rep Max, if you are feeling slow your goal is around 85%. If your feeling fast and strong then your goal is 95-105%. Only take 3-4 heavy attempts (85%-105%). These are FULL SQUAT SNATCHES and CLEANS.
a.3x Max Effort Strict Pull-Up Rest 60sec
b.3x 15 Good Mornings 35% of your Squat Rest 60sec
c.3x Max Effort Toes to bar Rest 60sec
*Note* This should be done like a circuit. 3 rounds going 1 set of each per round. You must stick to the rest period.
Find a 1 Rep Max Bar Bell Turkish Get-Up
*Note* You must be able to do one on left and the right arm. You also have to be able to come down with the weight.