A. High hang snatch – Work up to a heavy set of 2 reps.
B. Work quickly to a heavy set of 5 in the snatch grip overhead press (start behind the neck). This will likely be fairly light for most people.
C. 3 rounds, not for time of:
5 barbell good mornings (heaviest possible with good form)
5 handstand push-up negatives (shoot for at least 5 sec negatives). Scale to piked push-up negatives if required.
D. (Homework if you run out of time): 90 boat rockers. Partition as needed, but aim for minimal rest.