A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving x 3 reps
Built over the course of the 4 sets.
Followed by…
Every minute, on the minute, for 8 minutes:
Snatch Balance x 1 rep
Build in weight over the course of the 8 sets to today’s heavy single.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Sets 1-2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 88%
*Set 7 – 1 rep @ 92%
*Set 8 – 1 rep @ 95%
*Sets 9-10 – 2 reps @ 80-85%
C.
Every 2 minutes, for 8 minutes (4 sets):
Jerk from Split Position x 3 reps
Followed by…
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-2 – 3 reps @ 70%
*Sets 3-4 – 3 reps @ 75%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 85%
*Sets 9-10 – 1 rep @ 90%
*Sets 11-12 – 1 rep @ 93-95%
C.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 3 reps
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Set 5 @ 80%
(The focus today is on speed & perfect positioning)
D.
Three sets of:
Side Plank (Both Sides) x 60 seconds
Hollow Rock x 30 seconds
Rest 30 seconds