I’d like to thank Christian Harris for creating this. It gave me the lulz.
1) 7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec (exactly).
Notes: This should be performed as a complex. Do not drop the bar between movements.
2) 7X1 3 Hang Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec (exactly).
Notes: Hang should be just above the knees. These should be UB reps, if you cannot perform them UB then lower the load.
40 Slapping Pushups
30 KB OH Walking Lunges 24/16kg
20 Stone to Shoulder 120/80#
30 Slapping Pushups
20 KB OH Walking Lunges 24/16kg
10 Stone to Shoulder
Notes: KB Lunges should be performed with TWO KBs held overhead. Each step counts as 1 rep.
1a) 3X15 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3XME L-Sit Hold – rest 60 sec.