A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Balance
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x 2 reps
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Muscle Clean
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x 2 reps
These are meant to be warmup exercises, not for heavy weight.
B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 83-87%
The goal of today is consistency. Focus on making every rep!
C.
Every 2 minutes, for 18 minutes (9 sets):
Clean & Jerk x 1 rep @ 83-87%
The goal of today is consistency. Focus on making every rep!
D.
Every 3 minutes, for 12 minutes (4 sets):
Front Rack Barbell Lunges x 5 reps each leg
Aim for 3 heavy working sets.
E.
Four sets of:
Hip Extension x 10 reps
Russian Twists x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.