A.
Every 2 minutes, for 8 minutes (4 sets):
3- Position Power Snatch
x 1 rep
Start light and build to moderate. This is meant to be a warmup exercise.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 2 second pause below knee & 2 second pause in catch
*Sets 1-2 = 2 reps @ 65% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 70% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 75% of 1-RM Snatch
C.
Every 3 minutes, for 12 minutes (4 sets):
Behind The Neck Push Press x 5 reps @ your 10-RM weight
If you don’t know your 10-RM in this exercise, establish that today instead of doing these sets.
It is ok to do this from the front rack if you are uncomfortable lowering the bar to behind your neck.
D.
Every 2:30, for 12:30 (5 sets):
Back Squat with a 3 second pause at bottom x 3 reps @ 60-70%
Come to a complete stop for 3 seconds at the bottom, then, focus on exploding as fast as possible out of the hole.
E.
Every 2:30, for 10 minutes (4 sets):
Chin-ups x 8 reps
(add weight if possible)