A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch
x 2 reps
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.
In 20 minutes, build to a 1-RM Push Press
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 5 reps
*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
Focus here is on speed and explosiveness!
E.
Three sets of:
Chin-ups x 8 reps
V-Ups x 30 seconds
DB Shoulder Lateral Raises x 15 reps
(add weight if possible)
Rest 60 seconds