A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Receiving Position x 5 reps
Followed by…
Every minute, on the minute, for 6 minutes (6 sets):
Snatch Grip Push Jerk + Overhead Squat x 1 rep
Build over the course of the 6 sets.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch from low blocks
*Sets 1-4 – 2 reps @ 80% of 1-RM Snatch
*Sets 5-7 – 2 reps @ 85% of 1-RM Snatch
*Sets 8-10 – 1 rep @ 90% of 1-RM Snatch
(Block height should be set so the bar is below your knee cap)
C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat x 3 reps
*Sets 1-3 @ 90%
*Sets 4-6 @ 80%
D.
Every 3 minutes, for 12 minutes (4 sets):
Front Rack Reverse Lunges x 5 reps each leg
Build over the course of the 4 sets.
E.
Four sets of:
Dips x 8 reps
Rest 30 seconds
Hanging Leg Raises x 30 seconds
Rest 60 seconds