A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press in Receiving Position x 5 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat x 1 rep
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split Jerk Position x 5 reps
B.
Every 2:30, for 25 minutes (10 sets):
Snatch Lift-Off + Snatch
*Set 1 – 2 reps @ 70% of 1-RM Snatch
*Set 2 – 2 reps @ 75% of 1-RM Snatch
*Set 3 – 1 rep @ 80% of 1-RM Snatch
*Set 4 – 1 rep @ 84% of 1-RM Snatch
*Set 5 – 1 rep @ 87% of 1-RM Snatch
*Set 6 – 1 rep @ 90% of 1-RM Snatch
*Set 7 – 1 rep @ 93% of 1-RM Snatch
*Sets 8-10 – 2 reps @ 80-85% of 1-RM Snatch
C.
Every 3 minutes, for 24 minutes (8 sets):
Clean + Front Squat + Jerk x 1 rep
*Set 1 @ 70% of 1-RM Clean & Jerk
*Set 2 @ 75% of 1-RM Clean & Jerk
*Set 3 @ 80% of 1-RM Clean & Jerk
*Set 4 @ 85% of 1-RM Clean & Jerk
*Set 5 @ 90% of 1-RM Clean & Jerk
*Set 6 @ 90-95% of 1-RM Clean & Jerk
*Sets 7-8 @ 85% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 12 minutes (4 sets):
Barbell Step-Ups to Parallel Box x 6 reps each leg
Aim for 3 heavy working sets.
E.
Four sets of:
Hip Extension x 8 reps
L-Sit x 20 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.