A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch + Hip Snatch x 1 rep
*Set 1 = @ 60% of 1-RM Snatch
*Set 2 = @ 65% of 1-RM Snatch
*Set 3 = @ 70% of 1-RM Snatch
*Sets 4-5 = @ 75% of 1-RM Snatch
*Sets 6-8 = @ 80% of 1-RM Snatch
C.
In 20 minutes, build to a 4-RM Behind The Neck Push Press
It is ok to do this from the front rack if you are uncomfortable lowering the bar to behind your neck
At the 22 minute mark…
Two Sets Of:
Push Press x 4 reps @ 90% of 4-RM weight
D.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Sets 1-2 = 8 reps @ 65-70%
*Sets 3-4 = 5 reps @ 75-80%
*Sets 5-6 = 3 reps @ 85-90%
E.
Three sets of:
Pull-Ups x 8 reps
V-Ups x 30 seconds
DB Shoulder Front Raises x 15 reps
(add weight if possible)
Rest 60 seconds