Snatch Grip Deadlift + Hang Power Snatch + OHS
Work up to a heavy single on the snatch. These can be power or full, depending on your soreness, comfort level with the lift and mobility. If you’re newer, go for a heavy single on the 2nd option.
27 cals Rowing
27 DB Push Press
21 cals Rowing
21 DB Push Press
15 cals Rowing
15 DB Push Press
9 cals Rowing
9 DB Push Press
Bike Sub: 27/21/15/9 or 20/15/10/5 calories
Dumbbells should be medium heavy such that the 27 set takes you 2-3 sets to get through.
Ladies and gentlemen, I present to you, Matt Cooper <cue applause>