10 Toes to bar
75 pound Power snatch, 10 reps
10 Wall ball shots, 20 pound ball
Toes to Bar. Hanging from a pull-up bar lift your feet so that your toes contact the bar from which you hang. You can swing ‘em (your legs, that is) straight up, do a crunch and kick at the bar, or any other method that works. This is a pretty tough exercise, actually. You would SCALE this, make it easier and more approachable, by lifting your legs into an “L”, or lifting your bent knees into a tuck. If you can’t hang from a bar the substitution (sub) is a sit-up.
Power Snatch. With a loaded barbell on the ground and your hands well beyond shoulder width on the bar, lift the weight in one continuous motion from the ground to over your head (no stop between ground and overhead). This is an extremely technical lift, the Weightlifting equivalent of a golf swing. Have you ever done a snatch ? Any kind of snatch? No? Well then, you are probably not going to do much of a snatch here, at least not much of a WEIGHTED snatch. Use a piece of PVC pipe, a broomstick, or a very light (15 lb.) bar at most.
Wall Ball Shots (WB). Standing a couple of feet in front of a wall and using a Dynamax or other soft medicine ball held just under your chin, do a deep squat. As you come up out of the squat throw the ball up the wall so that it hits a target 10 feet from the floor. Catch the ball on the way down and repeat.