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 8 minutes (4 sets):
Snatch Balance x 3 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Set 4 = @ 85%
*Set 5 = @ 90%
*Set 6 = @ 94%
*Set 7 = @ 98%
*Sets 8-10 = @ 101%+
(Goal here is to find a 1-RM Snatch for the day)
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean 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.
In 20 minutes, build to a 1-RM Front Squat
E.
Every 2 minutes, for 8 minutes (4 sets):
Strict Supinated-Grip Pull-Ups x 8 reps
(add weight if possible)
V-Ups x 20 seconds