A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 sets.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch x 1 rep @ 30-45% of 1-RM Snatch
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch High Pull + Snatch + Overhead Squat x 1 rep
*Sets 1-2 @ 70% of 1-RM Snatch
*Sets 3-4 @ 75% of 1-RM Snatch
*Sets 5-6 @ 80% of 1-RM Snatch
*Sets 7-8 @ 85% of 1-RM Snatch
*Sets 9-10 @ 85-90% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean with a 2 second pause just below knee x 1 rep
*Sets 1-2 @ 80% of 1-RM Power Clean
*Sets 3-4 @ 85% of 1-RM Power Clean
*Sets 5-6 @ 90% of 1-RM Power Clean
D.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 3 reps @ 90-93% of 3-RM
E.
Every 2:30, for 10 minutes (4 sets):
Pull-Ups x 5 reps
(add weight if possible)
A) Snatch press from receiving x5
55/65/75
3 position snatch @65lbs
B) Snatch high pull+snatch+overhead squat
95/100/105/115
Failed the snatch at 115 each time
C) Power Clean with a 2 second pause just below knee x 1 rep
140/150/160
I’m
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D) Every 3 minutes, for 15 minutes (5 sets):k
Front Squat x 3 reps @ 90-93% of 3-RM
175lbs x 3 sets. Failed out on 4.
It
E.) Pull ups 4×5 orange band
A.
Snatch Press from receiving x 5 – 95, 105, 115#
3-Position Snatch – 95, 105, 115#
B.
Snatch High Pull + Snatch + Overhead Squat x 1
1-2 – 165# / 3-4 – 175# / 5-6 – 190# / 7-8 – 200# / 9-10 – 210#
C.
Pause Power Clean x 1
1-2 – 230# / 3-4 – 245# / 5-6 – 260#
D.
Front Squat x 3 x 5 – 315#
E.
Weighted Pull-Ups x 5 x 4 – 35#