A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press in Receiving Position x 5 reps
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 94%
*Set 7 = 1 rep @ 97%
*Sets 8-10 = 1 rep @ 97%+
The goal of today is to find a 1-RM Snatch.
C.
Every 2:30, for 22:30 (9 sets):
Clean & Jerk
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-9 = 1 rep @ 97%+
The goal of today is to find a 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 6 reps each leg
Aim for 3 heavy working sets.
E.
Four sets of:
Hip Extension x 6 reps
Russian Twists x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.