1) 5 x 1, 3-position clean + 1 jerk (split or push), heavier than last week, rest 2 minutes (video, video, video)
2) 4 x 1 halting snatch deadlift + 1 snatch pull @ 110%, rest 60 seconds (video, video)
Note: During the pull portion of the complex, do not extend at the ankles. Keep heels planted.
3) 3 x 6-8 tricep push down with band, heavy as possible, rest 60 seconds
On even minutes until the 10th minute alternate between:
ME(-1/2) chest-to-bar pullups
ME(-1/2) handstand push-ups
Note: You should feel like you have the number of reps denoted in the parentheses (-X) left in reserve. For example, if on the first round of pull-ups you will perform 15 reps, you should feel like you can perform at least 1 to 2 more reps (-1/2).
rest until 15th minute then,
100 double unders