A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Receiving Position x 5 reps
Followed by…
Every 90 seconds, for 9 minutes (6 sets):
Snatch Balance x 2 reps
Build over the course of the 6 sets. This is meant to be a warmup exercise (Not for maximal weight).
B.
Every 2:30, for 20 minutes (8 sets):
Snatch + Hang Snatch x 1 rep
*Sets 1-2 @ 75% of 1-RM Snatch
*Sets 3-4 @ 80% of 1-RM Snatch
*Sets 5-6 @ 85% of 1-RM Snatch
*Sets 7-8 @ 90% of 1-RM Snatch
(For the hang repetition- lower the bar to just above the knee)
C.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 5 reps
*Sets 1-2 @ 93% of 5-RM Front Squat
*Sets 3-5 @ 88% of 5-RM Front Squat
*Note: If you do not know your 5-RM Front Squat, establish a 5-RM today instead of doing these sets.
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 6 reps each leg
Build over the course of the 3 sets.
E.
Four sets of:
Dips x 8 reps
Rest 30 seconds
V-Ups x 30 seconds
Rest 60 seconds