|this dude lost 200 lbs|
1.barski snatch; all 3 reps are done from the hang. no straps and no letting bar down. work up to 75%x3x5 sets.
2. sn pulls: (wrk speed thru the middle) 90%x3, 95%x3, 100%x3
3. sn pp: max out
4. back and abs=your choice.