A.
Every minute, on the minute, for 3 minutes (3 sets)
Snatch Press from Receiving x 5 reps
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Hip Muscle Snatch
x 2 reps
*The goal here is just to use it as a positional warmup, not intended for heavy weight.
B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 80-83%
The goal here is consistency. Try to make every rep as smoothly as possible!
C.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk with a 2 second pause in catch
x 1 rep
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
D.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 6 reps @ 88-92% of your 6-RM Back Squat weight
*Start at 88% for your first set and go up if you’re confident you can make all sets at 92%.
*If you don’t know your 6-RM Back Squat, establish that today instead of doing these sets.
E.
Three sets of:
Sled Push x 100 feet
Choose a “moderate” weight so you can move it fast but that you’re not sprinting with.