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 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch
*Sets 1-3 = 1 rep @ 80% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Snatch
(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)
At the 11 minute mark…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 88% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Behind The Neck Split Jerk + Split Jerk
*Sets 1-2 = 1 rep @ 80% of 1-RM Split Jerk
*Sets 3-4 = 1 rep @ 85% of 1-RM Split Jerk
*Sets 5-6 = 1 rep @ 85-90% of 1-RM Split Jerk
D.
Every 4 minutes, for 20 minutes (5 sets):
Back Squat x 8 reps @ 85% of your 8-RM Back Squat weight
*if you don’t know your 8-RM Back Squat, establish that today instead of doing these sets
E.
Two sets of:
Banded March x 3 minutes