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):
Drop Snatch
x 2 reps
Build over the course of the 4 sets.
B.
In 22 minutes, establish a 3-RM Hang Snatch
Lower the bar to just above the knee (top of the knee). Aim to go a little heavier than 2 weeks ago.
C.
In 20 minutes, establish a 10-RM Behind The Neck Push Press.
It is ok to do this from the front rack if you are uncomfortable lowering the bar to behind your neck.
D.
Every 3:30, for 17:30 (5 sets):
Back Squat with a 5 second lowering phase x 3-4 reps
*Set 1 = @ 65%
*Set 2 = @ 70%
*Sets 3-5 = @ 75%
*Aim for 4 reps on all sets. If you only can get 3 reps on the last 3 sets that is OK.
E.
Three sets of:
Chin-ups x 10 reps
V-Ups x 40 seconds
DB Shoulder Lateral Raises x 15 reps
(add weight if possible)
Rest 60 seconds