A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving
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x 5 reps
Build over the course of the 4 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Clean Grip Snatch x 2 reps
If flexibility allows, build over the course of the 4 sets. If flexibility is an issue, stick with the empty bar & work to go lower each set.
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch with a 2 second pause in bottom
*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Sets 4-7 = 1 rep @ 90%
C.
In 22 minutes, build to a 1-RM Split Jerk
D.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat x 2 reps
*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-7 = @ 90-93%
E.
Two sets of:
Banded March x 3 minutes