A.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch Lift-Off x 2 reps @ 40-65% of 1-RM Snatch
The goal is to get your pull positions warm before we start snatching. Make these lift offs perfect!
B.
Every 2:30, for 25 minutes (10 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 84%
*Set 5 = 1 rep @ 87%
*Set 6 = 1 rep @ 90%
*Sets 7-8 = 1 rep @ 93%
*Sets 9-10 = 2 reps @ 80-85%
C.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 2 reps @ 85-90%
D.
Three sets of:
Barbell Rollout x 10 reps
Superman Hold x 30 seconds
Rest 60 seconds
E.
One Set of Tabata V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete