A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving 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 2:30, for 20 minutes (8 sets):
Hang Snatch
*Set 1 – 3 reps @ 70% of 3-RM Hang Snatch
*Set 2 – 3 reps @ 75% of 3-RM Hang Snatch
*Set 3 – 3 reps @ 80% of 3-RM Hang Snatch
*Set 4 – 3 reps @ 85% of 3-RM Hang Snatch
*Set 5 – 2 reps @ 90% of 3-RM Hang Snatch
*Sets 6-8 – 2 reps @ 95% of 3-RM Hang Snatch
(Hang Snatch should be just above the knee)
C.
Every 90 Seconds, for 6 minutes (4 sets):
Press in Split Jerk Position x 5 reps
Followed by…
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with a 2 second pause in dip & 2second pause in catch x 2 reps
*Sets 1-2 @ 65%
*Sets 3-4 @ 70%
*Sets 5-6 @ 75%
*Sets 7-10 @ 80%
D.
Every 3 minutes, for 18 minutes (6 sets):
Dead Stop Front Squat
*Sets 1-2 – 5 reps @ 80% of 5-RM Dead Stop Front Squat
*Sets 3-4 – 5 reps @ 85-90% of 5-RM Dead Stop Front Squat
*Sets 5-6 – 5 reps @ 90-95% of 5-RM Dead Stop Front Squat
E.
Three sets of:
L-Sit x 20 seconds
Ab Rollout x 10 reps
Rest 30 seconds