A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Receiving Position x 3 reps
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
3-Position Power Snatch x 1 rep
Build over the course of the 4 sets. Work to 50-60% of 1-RM Power Snatch
(The 3 postions are: High Hang, Mid Knee, and Below Knee. They are done in that order)
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch from low blocks
*Sets 1-3 = 2 reps @ 80% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Snatch
*Sets 7-8 = 1 rep @ 88% of 1-RM Snatch
*Sets 9-10 = 1 rep @ 92% of 1-RM Snatch
(Block height should be set so the bar is below your knee cap)
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 5 reps @ 85-90% of your 5-RM Back Squat
:Note: If you don’t know your 5-RM Back Squat, establish that today instead.
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Step-Ups x 8 reps each leg
Build over the course of the 3 sets. Set the box height so your leg is at parallel when you step up.
E.
Four sets of:
Dips x 6 reps
Rest 30 seconds
Russian Twists x 30 seconds
Rest 60 seconds