A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving x 3 reps
Built over the course of the 4 sets.
Followed by…
Every minute, on the minute, for 8 minutes:
Snatch Balance x 1 rep
Build in weight over the course of the 8 sets to today’s heavy single.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Sets 1-2 = 2 reps @ 70%
*Set 3 = 1 rep @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 84%
*Set 6 = 1 rep @ 87%
*Sets 7-10 = 1 rep @ 90%
C.
In 20 minutes, build to a 1-RM Front Squat
D.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Sets 1-2 = 3 reps @ 70%
*Sets 3-4 = 2 reps @ 75%
*Sets 5-6 = 2 reps @ 80%
*Sets 7-8 = 1 rep @ 85%
E.
Three sets of:
Side Plank (Both Sides) x 1 minute
Hollow Rock x 30 seconds
Rest 30 seconds