A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Press from Receiving x 3 reps
Built over the course of the 5 sets.
Followed by…
Every minute, on the minute, for 6 minutes:
Snatch Balance x 1 rep
Build in weight over the course of the 6 sets.
B.
Every 2 minutes, for 24 minutes (12 sets):
Low Hang Snatch
*Sets 1-2 – 2 reps @ 75% of 2-RM Low Hang Snatch
*Sets 3-4 – 2 reps @ 80% of 2-RM Low Hang Snatch
*Sets 5-6 – 2 reps @ 85% of 2-RM Low Hang Snatch
*Sets 7-8 – 2 reps @ 90% of 2-RM Low Hang Snatch
*Sets 9-10 – 1 rep @ 95% of 2-RM Low Hang Snatch
*Sets 11-12 – 1 rep @ 100% of 2-RM Low Hang Snatch
(Low Hang Snatch should be as low as you can go without the bar touching the ground)
C.
Every 2 minutes, for 8 minutes (4 sets):
Jerk from Split Position x 3 reps
Followed by…
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-2 – 3 reps @ 65%
*Sets 3-4 – 3 reps @ 70%
*Sets 5-6 – 2 reps @ 75%
*Sets 7-8 – 2 reps @ 80%
*Sets 9-10 – 1 rep @ 85%
*Sets 11-12 – 1 rep @ 90%
D.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat with a double bounce x 4 reps
*Sets 1-2 @ 75% of 1-RM Front Squat
*Sets 3-4 @ 80% of 1-RM Front Squat
*Sets 5-6 @ 80-85% of 1-RM Front Squat
(Double bounce means you will bounce twice at the bottom of the squat to stand up)
E.
Three sets of:
Side Plank (Both Sides) x 1 minute
Hollow Rock x 30 seconds
Rest 30 seconds