This is a Timed workout. Start your timer and go at your pace, try not to change your form. Proper form is crucial. The time will get better with the more you do this exercise. This particular exercise shouldn't be done more than 2-3 times a week and almost never two days in a row.
Items you will need are: Barbell, weight (50 to 65lb), stopwatch, and some space.
TIER 1 (this is the first Tier of 3 exercises. Each Tier will get harder)
Tier 1 Workout:
* 1 Muscle Snatch, go right into 10 burpees
* 2 MS, 9 burp
* 3 MS, 8 burp
* 4 MS, 7 burp
* 5 MS, 6 burp
* 6 MS, 5 burp
* 7 MS, 4 burp
* 8 MS, 3 burp
* 9 MS, 2 burp
* 10 MS, 1 burp
* Stop the watch and note your time!
** The bar needs to be loaded at 95lb or up to 115lb.
https://www.youtube.com/watch?v=Fk5m32HE4HQ&feature=youtu.be
Cool down static stretching. This could include some shoulder work like Crossover Symmetry.
https://crossoversymmetry.com/secret-sauce-crossover-symmetry-works/
Like always, before starting a new workout or training regimen, consult your physician.
