A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Receiving x 5 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-9 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 91%
*Set 5 = 1 rep @ 96%
*Sets 6-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
D.
Every 2:30, for 7:30 (3 sets):
Reverse Hyper x 20 reps @ 40% of Back Squat 1-RM
E.
Every 2 minutes, for 8 minutes (4 sets):
Pull-Ups x 6 reps
Add weight if possible.