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):
Clean Grip Snatch
x 2 reps
If flexibility allows, build over the course of the 4 sets. If flexibility is an issue, stick with the empty bar & work to go lower each set.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Set 5 = @ 80%
*Set 6 = @ 85%
*Sets 7-8 = @ 85-90%
*Sets 9-10 = @ 90-95%
C.
Every 90 Seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 5 reps
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Sets 4-5 = 1 rep @ 85%
*Sets 6-8 = 1 rep @ 90%
D.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat x 3 reps @ 80-85%
E.
Three sets of:
L-Sit x 20 seconds
Ab-Wheel Rollout x 10 reps
Rest 30 seconds