A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Built over the course of the 4 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Snatch Push Press + 2 Overhead Squats x 1 rep
Build over the course of the 4 sets.
B.
In 25 minutes, build to a 2-RM Mid Hang Snatch
(Mid Hang Snatch should be at the middle of the knee)
C.
Every 90 Seconds, for 6 minutes (4 sets):
Press in Split Jerk Position x 5 reps
Followed by…
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with a 2 second pause in dip and a 2 second pause in catch x 2 reps
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%
*Sets 7-10 @ 85%
D.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat with a 3 second pause at bottom x 3 reps
*Sets 1-2 @ 70% of 1-RM Front Squat
*Sets 3-4 @ 75% of 1-RM Front Squat
*Sets 5-6 @ 80% of 1-RM Front Squat
E.
Three sets of:
GHD Sit-Up Hold x 30 seconds
Hanging Leg Raises x 10 reps
Rest 30 seconds