A.
Every minute, on the minute, for 3 minutes (3 sets)
Snatch Press from Receiving
x 5 reps
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Hip Muscle Snatch x 2 reps
*The goal here is just to use it as a positional warmup, not intended for heavy weight.
B.
Every minute, on the minute, for 14 minutes (14 sets):
Snatch x 1 rep @ 80%
C.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk with a 2 second pause in catch x 1 rep
*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 4 reps @ 85-95% of your 4-RM Back Squat weight
Start the first 2 sets at 85%. If you’re confident you can do the last sets at 90-95%, go up. If not, stay at 85% for the last sets.
*If you don’t know your 4-RM Back Squat, establish that today instead of doing these sets
E.
Two sets of:
Banded March x 3 minutes