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 5 minutes:
Snatch Balance x 1 rep
Build in weight over the course of the 5 sets.
B.
Every 2 minutes, for 22 minutes (11 sets):
Snatch
*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 89%
*Set 7 – 1 rep @ 92%
*Set 8 – 1 rep @ 95%
*Set 9 – 1 rep @ 98%
*Sets 10-11 – 1 rep @ 101%+
(Goal here is to find a 1-RM Snatch)
C.
Every 2 minutes, for 6 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Followed by…
In 25 minutes, build to a 1-RM Split Jerk
D.
In 25 minutes, build to a 1-RM Front Squat
E.
Three sets of:
Plank x 60 seconds
Hollow Rock x 30-40 seconds
Rest 30 seconds