A.
Every 90 seconds, for 4:30 (3 sets):
Tall Snatch
x 3 reps
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Tall Clean x 2 reps
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 98%+
*Sets 8-10 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch. Limit yourself to 3 misses.
C.
Every 2 minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk x 1 rep @ 80-83% of 1-RM Clean & Jerk
The goal here is consistency. Try to make every rep as smoothly as possible!
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Step-Ups to Parallel Box x 6 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Hip Extension x 10 reps
Russian Twists x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.