A.
Every 2 minutes, for 16 minutes (8 sets):
No Hook No Feet Snatch x 2 reps @ 50-70% of 1-RM Snatch
This is meant to be lighter and used as a warmup. Focus on being connected to the bar throughout the movement
*No Hookgrip and no moving you feet. Feet should begin in your landing position.
B.
Every 90 seconds, for 9 minutes (6 sets):
Squat Jerk x 2 reps
This is a mobility exercise. If your mobility restricts you from doing this – stay with the empty bar for all sets. If your mobility is fine, add weight as you get warm.
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 5 reps
*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Set 5 = @ 80%
D.
Five sets of:
Chinups x 5 reps
V-Ups x 30 seconds
Rest 90 seconds
E.
Four sets of:
Romanian Deadlift x 5 reps
Rest 90 seconds
(Goal weight should be 90% of 1-RM Clean)