A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press in Receiving Position x 5 reps
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
Press In Split Jerk Position x 5 reps
Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.
B.
Every 3 minutes, for 27 minutes (9 sets):
Clean & Jerk
*Set 1 = 1 rep @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 86%
*Set 5 = 1 rep @ 91%
*Set 6 = 1 rep @ 96%
*Sets 7-9 = 1 rep @ 101%+
The goal is to find a 1-RM Clean & Jerk for the day.
C.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Set 1 @ 60%
*Set 2 @ 65%
*Set 3 @ 70%
*Set 4 @ 75%
*Set 5 @ 80%
*Set 6 @ 84%
*Sets 7-10 @ 87-90%
D.
Every 2 minutes, for 8 minutes (4 sets):
Bent Over Row x 6 reps