A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Balance x 2 reps
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Muscle Clean
x 2 reps
These are meant to be warmup exercises, not for heavy weight.
B.
Every 2:30, for 25 minutes (10 sets):
Snatch Lift-Off + Snatch
*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Set 3 = 1 rep @ 80% of 1-RM Snatch
*Set 4 = 1 rep @ 84% of 1-RM Snatch
*Set 5 = 1 rep @ 87% of 1-RM Snatch
*Set 6 = 1 rep @ 90% of 1-RM Snatch
*Set 7 = 1 rep @ 93% of 1-RM Snatch
*Sets 8-10 = 2 reps @ 80-85% of 1-RM Snatch
C.
Every 2:30, for 20 minutes (8 sets):
Clean + Front Squat + Jerk x 1 rep
*Set 1 = @ 70% of 1-RM Clean & Jerk
*Set 2 = @ 75% of 1-RM Clean & Jerk
*Set 3 = @ 80% of 1-RM Clean & Jerk
*Set 4 = @ 85% of 1-RM Clean & Jerk
*Set 5 = @ 90% of 1-RM Clean & Jerk
*Set 6 = @ 90-95% of 1-RM Clean & Jerk
*Sets 7-8 = @ 85% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 12 minutes (4 sets):
Barbell Step-Ups to Parallel Box x 5 reps each leg
Aim for 3 heavy working sets.
E.
Four sets of:
Hip Extension x 8 reps
L-Sit x 20 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.