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 15 minutes (10 sets):
Snatch with aa 2 second pause in bottom x 1 rep @ 85%
C.
Every 90 seconds, for 12 minutes (8 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 75%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-6 = 1 rep @ 85%
*Sets 7-8 = 1 rep @ 90%
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 3 reps @ 85-95% of your 3-RM Back Squat weight
Start the first 2 sets at 85%. If you’re confident you can do the last sets at 90-95%, go up. If not, stay at 85% for the last sets.
*If you don’t know your 3-RM Back Squat, establish that today instead of doing these sets
E.
One Set Tabata V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete