A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press in Receiving Position x 3 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split Jerk Position x 3 reps
B.
Every 2:30, for 30 minutes (12 sets):
Snatch x 1 rep
*Set 1 @ 60% of 1-RM Snatch
*Set 2 @ 65% of 1-RM Snatch
*Set 3 @ 70% of 1-RM Snatch
*Set 4 @ 75% of 1-RM Snatch
*Set 5 @ 80% of 1-RM Snatch
*Set 6 @ 84% of 1-RM Snatch
*Set 7 @ 88% of 1-RM Snatch
*Set 8 @ 92% of 1-RM Snatch
*Set 9 @ 96% of 1-RM Snatch
*Sets 10-12 @ 96%+ of 1-RM Snatch
Goal for today is to find a 1-RM Snatch.
C.
Every 3 minutes, for 24 minutes (8 sets):
Clean & Jerk x 1 rep
*Set 1 @ 70% of 1-RM Clean & Jerk
*Set 2 @ 80% of 1-RM Clean & Jerk
*Set 3 @ 85% of 1-RM Clean & Jerk
*Set 4 @ 90% of 1-RM Clean & Jerk
*Set 5 @ 95% of 1-RM Clean & Jerk
*Sets 6-8 @ 95%+ of 1-RM Clean & Jerk
Goal for today is to find a 1-RM Clean & Jerk.
D.
Every 2:30, for 5 minutes (2 sets):
Front Squat x 2-3 reps @ 95% of 1-RM Clean & Jerk
E.
Three sets of:
L-Sit x 30 seconds
Rest 60 seconds
Hanging Leg Raises x 15 reps
Rest 60 seconds