A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Receiving Position x 5 reps
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Snatch Grip Push Press x 4 reps
Build over the course of the 4 sets.
B.
Every 2:30, for 25 minutes (10 sets):
Snatch from high blocks
*Sets 1-3 = 2 reps @ 75% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 80% of 1-RM Snatch
*Sets 7-8 = 1 rep @ 85% of 1-RM Snatch
*Sets 9-10 = 1 rep @ 90% of 1-RM Snatch
(Block height should be set so the bar is just above your knee cap)
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase x 5 reps
*Sets 1-2 = @ 65%
*Sets 3-5 = @ 70%
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 8 reps each leg
Build over the course of the 3 sets.
E.
Four sets of:
Dips x 12 reps
Russian Twists x 30 seconds
Rest 60 seconds