A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press in Receiving Position x 3 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split Position x 3 reps
B.
Every 2:30, for 30 minutes (12 sets):
Snatch x 1 rep
*Set 1 @ 70% of 1-RM Snatch
*Set 2 @ 75% of 1-RM Snatch
*Sets 3-6 @ 80% of 1-RM Snatch
*Sets 7-9 @ 85% of 1-RM Snatch
*Sets 10-12 @ 90% of 1-RM Snatch
C.
Every 3 minutes, for 24 minutes (8 sets):
Clean & Jerk
*Sets 1-2 – 2 reps @ 70%
*Sets 3-4 – 1 rep @ 80%
*Sets 5-6 – 1 rep @ 85%
*Sets 7-8 – 1 rep @ 90%
D.
Every 3 minutes, for 12 minutes (4 sets):
Barbell Lunges x 5 reps each leg
Aim for 3 heavy working sets.
E.
Four sets of:
Hip Extension x 6 reps
Russian Twists x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.