A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 4 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 2 reps
Build over the course of the 4 sets.
B.
Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 1 rep
*Sets 1-2 = @ 90% of 2-RM Hang Snatch
*Sets 3-4 = @ 95% of 2-RM Hang Snatch
*Sets 5-8 = @ 100% of 2-RM Hang Snatch
*If you don’t know your 2-RM in this exercise – establish that today instead of doing these sets.
C.
Every 90 Seconds, for 6 minutes (4 sets):
Press in Split Jerk Position x 5 reps
Followed by…
In 18 minutes, establish a 2-RM Split Jerk
D.
Every 3:30, for 17:30 (5 sets):
Dead Stop Front Squat
*Set 1 = 5 reps @ 80% of 5-RM Dead Stop Front Squat
*Sets 2-3 = 5 reps @ 85% of 5-RM Dead Stop Front Squat
*Sets 4-5 = 5 reps @ 90% of 5-RM Dead Stop Front Squat
*If you don’t know your 5-RM in this exercise – establish that today instead of doing these sets.
E.
Three sets of:
Prone Plank Hold x 60 seconds
Hanging Leg Raises x 10 reps
Rest 60 seconds