A.
Every 90 seconds, for 7:30 (5 sets):
Snatch Balance x 2 reps
Build over the course of the 5 sets. This is meant to be a warmup exercise (Not for maximal weight).
B.
Every 2:30 for 20 minutes (8 sets):
Snatch
*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
In 20 minutes, establish a 10-RM Back Squat
Followed by…
Every 4 minutes, for 8 minutes (2 sets):
Back Squat x 7 reps @ 10-RM weight
D.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6 reps @ your 10-RM Bench Press weight
E.
One Set of:
Plank hold x max time (Hold as long as you possibly can)
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