A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press in Receiving Position x 3 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split Position x 3 reps
B.
Every 2:30, for 30 minutes (12 sets):
Snatch x 1 rep
*Set 1 @ 60% of 1-RM Snatch
*Set 2 @ 65% of 1-RM Snatch
*Set 3 @ 70% of 1-RM Snatch
*Set 4 @ 75% of 1-RM Snatch
*Set 5 @ 80% of 1-RM Snatch
*Set 6 @ 84% of 1-RM Snatch
*Set 7 @ 88% of 1-RM Snatch
*Set 8 @ 92% of 1-RM Snatch
*Set 9 @ 96% of 1-RM Snatch
*Sets 10-12 @ 96%+ of 1-RM Snatch
(Goal for today is to find a 1-RM Snatch)
C.
Every 3 minutes, for 30 minutes (10 sets):
Clean & Jerk x 1 rep
*Set 1 @ 60%
*Set 2 @ 70%
*Set 3 @ 80%
*Set 4 @ 85%
*Set 5 @ 90%
*Set 6 @ 94%
*Set 7 @ 98%
*Sets 8-10 @ 98%+
(Goal for today is to find a 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 6 reps
V-Ups x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.